Date: 2024-07-03 AO: thefarm Q: Sparky_The Farm , Squatter PAX: Matthew - Running Man FNGs: None COUNT: 3 WARMUP: SSH, beet pickers, Don Quixote's, arm circles, calf stretches THE THANG: Using the F3 Deck of Cards: LBC Low plank 60 seconds Hand releas… Read on blog or Reader F3 The Capital Read on blog or Reader thefarm It's in the Cards By f3nano on July 3, 2024 Date: 2024-07-03 AO: thefarm Q: Sparky_The Farm , Squatter PAX: Matthew - Running Man FNGs: None COUNT: 3 WARMUP: SSH, beet pickers, Don Quixote's, arm circles, calf stretches THE THANG: Using the F3 Deck of Cards: LBC Low plank 60 seconds Hand release merkins Flutter kicks Backwards lunge Freddie Mercury Calf raises WWII sit-ups Mtn Climbers Merkins Shoulder taps Rosalitas High plank Bear crawl Warm down lap MARY: LBC Penguin crunches Box cutters ANNOUNCEMENTS: Gandolf VQ Friday Ruck Saturday Running Man Q Monday COT: Forgive one another Tags: thefarm, Matthew - Running Man Comment Like You can also reply to this email to leave a comment.

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