Date: 2024-03-31 AO: freestate Q: Birdman PAX: Wildcat, Deagle, Cannoli, Bachelor, CashOnly, Dungeon Master, F3 Scabby, Brony! FNGs: None COUNT: 9 Run before Hills with coupons set to music Warmup @ parking lot SSH X 20 IC Imperial Walkers X 20 IC Mo… Read on blog or Reader F3 The Capital Read on blog or Reader freestate Run before Hills with coupons set to music f3nano March 31 Date: 2024-03-31 AO: freestate Q: Birdman PAX: Wildcat, Deagle, Cannoli, Bachelor, CashOnly, Dungeon Master, F3 Scabby, Brony! FNGs: None COUNT: 9 Run before Hills with coupons set to music Warmup @ parking lot SSH X 20 IC Imperial Walkers X 20 IC Mountain Climbers X15 IC Cherry Pickers X 20 IC THE THANG Run DOWN along MacArthur etc (1.25+ miles) 15-20 minutes Stop at end of each song (about 5 mins X4) Burpees 7x or Merkins 14x Team hill climb up 4X Lunge steps up the hill Carolina dry docks 5x Coupon Rifle Carry 40 feet Bear Crawl back to top of hill. walk to bottom of hill… rest 20 count Coupon exercises Squats 5X 10 Curls 5X 10 Overhead presses 4X 10 Bent rows 4X 6 MoM Flutter Kicks X 15 IC Slow Freddie Mercuries X 15 IC Plank-o-rama 2 minutes Knee-­‐Ups/Rowing Sit-ups X 20 IC Superman 2 mins Scissors X 15 IC Tags: freestate, Wildcat, Deagle, Cannoli, Bachelor, CashOnly, Dungeon Master, F3 Scabby, Brony! Comment Like You can also reply to this email to leave a comment.

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