Date: 2024-06-12 AO: horizon-ao Q: Defiance PAX: 3 mile, Fish Fry, Kodiak, SPINAL TAP, Magoo, Disco, Mr Haand, Purple Rain, DR Pax Monsoon, Punch Out FNGs: None COUNT: 11 WARMUP: The usual THE THANG: Tabata style workout, 45 seconds on and 15 seconds o… Read on blog or Reader F3 The Capital Read on blog or Reader horizon-ao Do you hear what I hear? f3nano June 12 Date: 2024-06-12 AO: horizon-ao Q: Defiance PAX: 3 mile, Fish Fry, Kodiak, SPINAL TAP, Magoo, Disco, Mr Haand, Purple Rain, DR Pax Monsoon, Punch Out FNGs: None COUNT: 11 WARMUP: The usual THE THANG: Tabata style workout, 45 seconds on and 15 seconds off. 2 sets of: curls, bent over rows, burpees, merkins, bob and weave squats, X jumps, chest press, alternating shoulder taps, mountain climbers, and thrusters. Some running in between sets MARY: one half of the OG Mary, featuring LBCs, High slow flutter, low slow flutter, low slow scissor, and heels to heaven. ANNOUNCEMENTS: pickleballers check out the balls-of-fury channel for more info COT: Q is coming up on one year in F3 and is reflecting on an F3 motto of "leave no man behind, and leave no man where you found him". Q is thankful for all of the men who have encouraged, chided, and supported him over this past year. Tags: horizon-ao, 3 mile, Fish Fry, Kodiak, SPINAL TAP, Magoo, Disco, Mr Haand, Purple Rain, DR Pax Monsoon, Punch Out Comment Like You can also reply to this email to leave a comment.

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