Date: 2024-02-21
AO: horizon-ao
Q: Old Bay
PAX: Disco, Bone, Classified, SPINAL TAP, sticks, Magoo, Fish Fry, vplaxico, Purple Rain, Mr Haand, Attache', Old Bay FNGs: None
COUNT: 12
WARM UP
- Little Bitty Arm Circles
- Michael Phelps
- Side Straddle Hop
- Willie Mays Hayes
- Cherry Pickers
- Fellowship Lap
Beatdown 1: Coupons baby!
- Plank Walkouts
- Coupon Lunge
- Coupon Two Handed Row
- Merkin w/ Coupon
- Coupon Military Press
Beatdown 2:
- https://f3nation.com/exicon/entry/3558/?gvid=398721 -
- Run Court - 100 LBCs
- Run Court- 100 calf raises
- Run Court - 50 flutter kicks (in cadence)
- Run Court - 50 Reverse Crunches
Beatdown 3: WonderWall
- London Bridge
- Wall Dirkins
- Peoples Chair w/ Seal Claps
- Windshield Wipers
- Peoples Chair w/ Kung Fu
- Wall Tricep Merkin
Beatdown 4: Killer Kodiak -coupons
- 20 Around The World
- 20 Squats
- 20 bent over row
- 100 coupon press
- 10 curls
Circle of Mary
COT: - F3 The Capital did leave me where they found me, I owe a lot to the men of F3, for the motivation, camaraderie, friendship and beers. I appreciate you all!
Tags: horizon-ao, Disco, Bone, Classified, SPINAL TAP, sticks, Magoo, Fish Fry, vplaxico, Purple Rain, Mr Haand, Attache', Old Bay
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