Date: 2024-08-22 AO: freestate Q: Deagle PAX: Mechanic, CashOnly, Mark Michael, Bachelor, FIFA (F3 The Capital), Winston, Pigeon, F3 Scabby, Brony FNGs: None COUNT: 10 WARMUP: - SSH x 25 IC - The Chinook x 20 IC each side - Michael Phelps x 15 IC - Imper… Read on blog or Reader F3 The Capital Read on blog or Reader freestate Yet another 9/11 Stairs Climb Prep By f3nano on August 26, 2024 Date: 2024-08-22 AO: freestate Q: Deagle PAX: Mechanic, CashOnly, Mark Michael, Bachelor, FIFA (F3 The Capital), Winston, Pigeon, F3 Scabby, Brony FNGs: None COUNT: 10 WARMUP: - SSH x 25 IC - The Chinook x 20 IC each side - Michael Phelps x 15 IC - Imperial Walkers x 20 IC - Cherry Pickers x 15 IC - Windmills x 15 IC - Monkey Humpers x15 IC THE THANG: Jog to the stairs of insanity… Two groups, each does collectively x repeats of one exercise, the other runs up and down the stairs (counting the "UPs"). Whichever had more ups wins; second group does 5 burpees. - 250 Merkins - 250 Squats touch the floor - 400 LBCs - 35 Burpees MARY: - Reverse Crunches x 20 IC - Freddie Mercury x 15 IC - Outlaws x 20 - Spider-Plank x10 IC - LBC x20 IC - Scissors x 10 IC + 10 flutters ANNOUNCEMENTS: COT: Tags: freestate, Mechanic, CashOnly, Mark Michael, Bachelor, FIFA (F3 The Capital), Winston, Pigeon, F3 Scabby, Brony Comment Like You can also reply to this email to leave a comment.

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