f3nano posted: "Date: 2024-01-10 AO: apollo Q: Bluegrass PAX: Nano, Juneau, John Clemmer, Peanuts FNGs: None COUNT: 5 WARMUP: SSH Don Quixote Arm circles Willy Mays hays Daisy Picker Legs/calf Stretch what you need THE THANG: 1. Death Valley. Start at the goal line, do" F3 The Capital String of Pearls f3nano Jan 10 Date: 2024-01-10 AO: apollo Q: Bluegrass PAX: Nano, Juneau, John Clemmer, Peanuts FNGs: None COUNT: 5 WARMUP: SSH Don Quixote Arm circles Willy Mays hays Daisy Picker Legs/calf Stretch what you need THE THANG: 1. Death Valley. Start at the goal line, do 12 reps, move of travel to 10 yard line for 10 reps, etc all the way to the other goal line 12-10-8-6-4-2-4-6-8-10-12 12 - Burpees 10 - Merkin 8 - jump squat (Double Scoop) 6 - lunges (hard way) 4 - dry docks 2 - 2 minute Plank Mode of travel options: bear crawl / lunge walk / frog jump 2. string of pearls. Mosey to first spot 5 reps. Mosey to second spot, repeat 5 reps of exercise 1 and add a new 10 rep exercise. Mosey to next spot, repeat previous two exercises and add a third for 15 reps. Go up to 25 reps and then back down. MARY: no time ANNOUNCEMENTS: 2nd F tomorrow in Falls Church. COT: Reach out to someone in his week. We never know how long you have on this earth. It's easy to say but hard to take that step. Take 10 minutes and make a call. Prayers for healing! Comment Like You can also reply to this email to leave a comment. Manage your email settings or unsubscribe.

Get the Jetpack app to use Reader anywhere, anytime Follow your favorite sites, save posts to read later, and get real-time notifications for likes and comments. Automattic, Inc. - 60 29th St. #343, San Francisco, CA 94110