Date: 2024-07-06 AO: freestate Q: F3 Scabby PAX: Winston, Horshack, Bachelor, Dave Matthews, DEagle, Drop In, Shepherd, FNGs: None COUNT: 8 WARMUP: SSH. IW, Abe Vigoda, Cherry Pickers, Merkin. ~20x each. THE THANG: ALARM (arm, leg. Abs, fun, Merkin) wit… | By f3nano on July 6, 2024 | Date: 2024-07-06 AO: freestate Q: F3 Scabby PAX: Winston, Horshack, Bachelor, Dave Matthews, DEagle, Drop In, Shepherd, FNGs: None COUNT: 8 WARMUP: SSH. IW, Abe Vigoda, Cherry Pickers, Merkin. ~20x each. THE THANG: ALARM (arm, leg. Abs, fun, Merkin) with coupons on the bball court. 20reps. 2x. Triple Nickel (burpees, MJs; jump squats, shoulder taps; plank jacks, MJs). Partner playground. (p1/2 bearcrawl p1/2 pull-ups, incline merkins, dips, LBC, step-ups). No name court exercise (bunny hop to foul line, 1 burpee, lunge walk to 1/2 court, 5 merkins, bunny hop to foul line, 1 burpee, lunge walk to end line, 5 merkins) 2x. No name court exercise w, coupons (rifle carry to foul line, o/h press, rifle carry to 1/2court, curls, RC to foul line, bent rows, RC to end line, dips). 20reps. 2x. Plank o Rama. MARY: dolly, rosalita, heels to heaven, flutter. ANNOUNCEMENTS: July is disability pride month. See F3 Scabby if you're interested in learning more about Achilles International (guiding athletes w disabilities in running events). August Ruck & float. COT: grateful for the opportunity to lead. Thankful for this group of HIMs! Tags: freestate, Winston, Horshack, Bachelor, Dave Matthews, DEagle, Drop In, Shepherd, | | | | You can also reply to this email to leave a comment. | | | | |
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