Date: 2024-03-26 AO: thegeneral Q: Gherkin , Hard Knox PAX: Legacy, Spud, Toolbox, Traveler, Hobbyhorse, citrus FNGs: None COUNT: 8 WARMUP: SSH, LBAC, IW, Hillbilly, Worlds Greatest Stretch THE THANG: • 3 sets of 10 exercises • AMRAP for 50 sec, 10… Read on blog or Reader F3 The Capital Read on blog or Reader thegeneral This isn't how I remember spring break f3nano March 26 Date: 2024-03-26 AO: thegeneral Q: Gherkin , Hard Knox PAX: Legacy, Spud, Toolbox, Traveler, Hobbyhorse, citrus FNGs: None COUNT: 8 WARMUP: SSH, LBAC, IW, Hillbilly, Worlds Greatest Stretch THE THANG: • 3 sets of 10 exercises • AMRAP for 50 sec, 10 sec rest • 1 minute rest between sets 1 No Cheat Merkins 2 Sit-up (PAX choice as to what type) 3 Squats 4 Burpees 5 Mountain Climbers 6 Lunge (alt legs) 7 Airpress 8 Burpees 9 High Knees 10 No Surrenders 11 Hand Release Merkins 12 LBCs 13 Bobby Hurleys 14 Dancing Crab 15 Toy Soldiers 16 Curtsy Lunge 17 Seal Claps 18 Plank Jacks 19 Imaginary jump rope 20 Dips 3rd verse, same as the 1st MARY: Fellowship mosey to 50 and back Side planks, flutter kicks ANNOUNCEMENTS: New ao - Hamilton, Boneathon on Memorial Day, COT: Holy Week this week. The crowd can turn against us quick, and our hearts can be fickle as well. Let's work on staying true and consistent to what matters and not swayed by the crowd. Tags: thegeneral, Legacy, Spud, Toolbox, Traveler, Hobbyhorse, citrus Comment Like You can also reply to this email to leave a comment.

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