Date: 2024-05-14 AO: freestate Q: Dungeon Master PAX: Andrew Churchill, Bachelor, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, John Kluge, Pigeon, Winston FNGs: None COUNT: 9 WARMUP: • SSH x 25 IC • Swingbillies x15 IC • Hairy … Read on blog or Reader F3 The Capital Read on blog or Reader freestate Tree of Freedom f3nano May 14 Date: 2024-05-14 AO: freestate Q: Dungeon Master PAX: Andrew Churchill, Bachelor, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, John Kluge, Pigeon, Winston FNGs: None COUNT: 9 WARMUP: • SSH x 25 IC • Swingbillies x15 IC • Hairy Rockettes 15 IC • Carolina Dry Docks x 15 OMC • Arm circles - 10 OMC • Windmills x 10 ICÂ • Cherry pickers x 15 IC Mosey to drill yard THE THANG:Â 4 corners - exercise at each of the 4 corners, mosey in between • Round 1, 7x burpees at each corner • Round 2, 14x merkins at each corner. • Round 3, 21x four count flutter at each corner. • Round 4, 28x squats at each corner. Interlude: • People's chair, 15x IC • Pull ups • Dips 30x • Round 5, 21x SSHs at each of the 4 corners • Round 6, 14x crunches at each of the 4 corners. • Round 7, composite round: 7x burpees, 14x flutters, 21x squats, 14x Merkins MARY: • X-factors x 15 ICÂ • American Hammer x 15 IC • Baby crunches x 20 IC • Scissors x 10 IC ANNOUNCEMENTS: • 5-14 sheep day! • Thirsty Thursday this Thursday at Irish Inn of Glen Echo COT: • None Tags: freestate, Andrew Churchill, Bachelor, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, John Kluge, Pigeon, Winston Comment Like You can also reply to this email to leave a comment.

F3 The Capital © 2024. Manage your email settings or unsubscribe. Get the Jetpack app Subscribe, bookmark, and get real-time notifications - all from one app! Automattic, Inc. - 60 29th St. #343, San Francisco, CA 94110