Read on blog or Reader f3nano posted: "Date: 2024-02-07 AO: compound Q: citrus PAX: Hightower, Popeyes, Peanuts, Doodles, Big Bird, Cactus FNGs: None COUNT: 7 THE WARMUP: SSH, Don Quixote, WMH, cherry pickers, whatever @Peanuts calls those arm crushers, Down Dog, world's greatest stretch THE " F3 The Capital Read on blog or Reader compound When the winners take the losers' prizes f3nano February 7 Date: 2024-02-07 AO: compound Q: citrus PAX: Hightower, Popeyes, Peanuts, Doodles, Big Bird, Cactus FNGs: None COUNT: 7 THE WARMUP: SSH, Don Quixote, WMH, cherry pickers, whatever @Peanuts calls those arm crushers, Down Dog, world's greatest stretch THE THANG: PAX divided into two teams, splitting a deck of cards in two. Each team drew a card, with standard rules of war deciding the winner. The winner go to choose to either: 1. Do the reps/exercises that both cards corresponded to, OR 2. Jump rope while the other team did the reps/exercises Exercises were: ♥️ = lunges (IC) ♦️ = tempo squats (IC) ♠️ = merkins (IC) ♣️ = jumping pullups JOKER = 10 burpees for the team that flipped it, plus they have to draw another card. Other team does 8 burpees. Jumping rope was supposed to be the easy choice - if you flipped a couple of high cards, obviously you'd want to jump rope instead, right? Nope. The winners chose the exercises. Every. Single. Time. MARY: LBCs, flutter kicks, Nolan Ryans COT: This is the darkest, coldest, worst time of the year to be working out at 0530 outside. Nice work for everyone who has been making it out lately - it only gets better from here. Tags: compound, Hightower, Popeyes, Peanuts, Doodles, Big Bird, Cactus Comment Like You can also reply to this email to leave a comment.

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