Date: 2024-05-30 AO: freestate Q: Deagle PAX: Horshack, Winston, Mumford, Pigeon, Mark Michael, FIFA (F3 The Capital), Bachelor, Brony, Richard (Gas Leak) FNGs: 1 Richard (Gas Leak) COUNT: 10 WARMUP: - SSH - The Chinook - Michael Phelps - Imperial Walker… Read on blog or Reader F3 The Capital Read on blog or Reader freestate 700+ Stairs… f3nano May 30 Date: 2024-05-30 AO: freestate Q: Deagle PAX: Horshack, Winston, Mumford, Pigeon, Mark Michael, FIFA (F3 The Capital), Bachelor, Brony, Richard (Gas Leak) FNGs: 1 Richard (Gas Leak) COUNT: 10 WARMUP: - SSH - The Chinook - Michael Phelps - Imperial Walkers - Monkey Humpers - Mountain Climbers - Plank Jacks - Shoulder Taps - Merkins - Cherry Pickers - Windmills THE THANG: Jog to the stairs of insanity. - 10 rounds of up and down the stairs, 10,9,… merkins in between - Recovery mosey around the parking lot - 5 rounds of up and down the stairs, 5,4,3,2,1 burpees in between MARY: - Reverse Crunches - Freddie Mercury - E2Ks x10 each side - American Hammer - LBC ANNOUNCEMENTS: Annual Convergence this Saturday 7am COT: - Named Richard - Gas Leak Tags: freestate, Horshack, Winston, Mumford, Pigeon, Mark Michael, FIFA (F3 The Capital), Bachelor, Brony, Richard (Gas Leak) Comment Like You can also reply to this email to leave a comment.

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