f3nano posted: "Date: 2024-01-23 AO: delphi Q: Blue Steel PAX: Peanuts, Blue Steel, Pop Fly, Flapjack, Battleship, Crop Duster, Twin Star, Doodles, Rambler, Nano, K-Pop FNGs: None COUNT: 11 WARMUP: THE THANG: On your 6… overhead block pull and leg raise to shin then pres" F3 The Capital Read on blog or reader Down and Dirty 2 f3nano Jan 23 Date: 2024-01-23 AO: delphi Q: Blue Steel PAX: Peanuts, Blue Steel, Pop Fly, Flapjack, Battleship, Crop Duster, Twin Star, Doodles, Rambler, Nano, K-Pop FNGs: None COUNT: 11 WARMUP: THE THANG: On your 6… overhead block pull and leg raise to shin then press and return slowly to ground Super Phelps, On your chest lower lumbar raise and alternate reach out modified to increase more resistance aka (pain) Burpee horizontal press slow and low Samurai squat with block overhead On all fours dog leg lift. Hold at top for 3 count reps then alternate leg. Do another to increase burn Skull crusher with block on your 6 Skull crusher combo sit-up Close grip block press on your six for 100 reps Overhead pulls with block Static lunge MARY: leg tuck isometric stretch Merkins 50 killed me ANNOUNCEMENTS: whatever they said COT: be a good person and include people….everyone needs help…..go out and help someone every day and do it with your heart not your wallet. Comment Like You can also reply to this email to leave a comment.

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