Date: 2024-03-27 AO: apollo Q: Peanuts PAX: Juneau, Monk FNGs: None COUNT: 3 WARMUP: SSH; WMH; LBAC; MP; HSS; Ab stretch; DD; mosey around the front of the school THE THANG: 3 stations with 1x Pax being the timer; 1x on dumbbell; and 1x on coupon. Rotat… Read on blog or Reader F3 The Capital Read on blog or Reader apollo Just the 3 of us f3nano March 28 Date: 2024-03-27 AO: apollo Q: Peanuts PAX: Juneau, Monk FNGs: None COUNT: 3 WARMUP: SSH; WMH; LBAC; MP; HSS; Ab stretch; DD; mosey around the front of the school THE THANG: 3 stations with 1x Pax being the timer; 1x on dumbbell; and 1x on coupon. Rotate through until all Pax hit all 3 stations Timer runs around roundabout and back Dumbbell does curls Coupon does OH Press Timer does farmers carry around the sidewalk and back Dumbbell does tricep extensions Coupon does lateral raises Timer does rifle carry around sidewalk and back Dumbbell does single arm rows Coupon does chest press Timer does mosey around the roundabout but Bernies back Dumbbell does single arm KBS Coupon does squats Timer sprints down to front of school and does 10x burpees Dumbbell does hammer curls Coupon does calf raises Somewhere in there we did some wall sitting to relax MARY: ring of fire: LBC; PPointer; FKs; AHs ANNOUNCEMENTS: Murph; Murph prep; Road Cleanup COT: each time we post or we q, no matter where we are it is important. Carry something with you from F3. Tags: apollo, Juneau, Monk Comment Like You can also reply to this email to leave a comment.

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