Flea – F3 First State http://f3firststate.com Fitness. Fellowship. Faith. Fri, 19 Jul 2019 14:49:54 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.8 http://f3firststate.com/wp-content/uploads/2017/06/cropped-f3_logo_small-32x32.png Flea – F3 First State http://f3firststate.com 32 32 215522161 WASH http://f3firststate.com/2019/07/19/wash/?utm_source=rss&utm_medium=rss&utm_campaign=wash http://f3firststate.com/2019/07/19/wash/#respond Fri, 19 Jul 2019 14:49:51 +0000 http://f3firststate.com/?p=396546 WASH Read More »

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Q Sharkbait 

Pax Great Clips, Burgundy, Beach & Flea

Warmup

SSH 30

IW 30

Don Quixote 20

Copperhead Squats 20

Mosey to Dust Bowl

12 Burpees

Mosey to Plaza 12 Burpees

The Thang

The Wash

   50 Werkins hand release

 100 American Hammers

 150 Step Ups

 200 Hip Thrusters/Flutter Kicks

Mosey to Dust Bowl

12 Burpees 

Mosey to Flags

COT

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