f3nano posted: "Date: 2024-01-10 AO: compound Q: Wapner (F3 Cape Fear) PAX: Poe, Hightower, Papí, Dos Equis FNGs: 2 Papí, Dos Equis COUNT: 5 WARMUP: SSH x 30 IC, Cherry Pickers x 15 IC, Merkins x 10 IC, Imperial walkers x 15 IC THE THANG: We started with an hourglass m" F3 The Capital Pearls-on-a-string f3nano Jan 10 Date: 2024-01-10 AO: compound Q: Wapner (F3 Cape Fear) PAX: Poe, Hightower, Papí, Dos Equis FNGs: 2 Papí, Dos Equis COUNT: 5 WARMUP: SSH x 30 IC, Cherry Pickers x 15 IC, Merkins x 10 IC, Imperial walkers x 15 IC THE THANG: We started with an hourglass mosey/sprint around the pitch (mosey the straights, run the diagonals). Then we moseyed around and through Mosaic, stopping at random to perform different exercises, and finished up back at the AO with some Mary. MARY: Heels to Heaven ANNOUNCEMENTS: There is a 2nd F event tomorrow (1/11) at Dogwood Tavern. Check Slack for more details. Get on the Q calendar for Compound and your other AOs! COT: Reframe your mindset to the positive so you don't get drug down by the negative things that happen in life. Comment Like You can also reply to this email to leave a comment. Manage your email settings or unsubscribe.

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