FNG-AfterMarket – F3 First State http://f3firststate.com Fitness. Fellowship. Faith. Sat, 13 Jun 2020 12:54:03 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.9 http://f3firststate.com/wp-content/uploads/2017/06/cropped-f3_logo_small-32x32.png FNG-AfterMarket – F3 First State http://f3firststate.com 32 32 215522161 Do the hard things first…. http://f3firststate.com/2020/06/13/do-the-hard-things-first/?utm_source=rss&utm_medium=rss&utm_campaign=do-the-hard-things-first http://f3firststate.com/2020/06/13/do-the-hard-things-first/#respond Sat, 13 Jun 2020 12:53:47 +0000 http://f3firststate.com/?p=398219 Do the hard things first…. Read More »

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QIC- Summit

Capri lap around circle 

Warm-up

WindMill- 12

SSH- 20

Cherry picker- 12

Squats- 20

Arm circles – 12

Moroccan NC-20


The Thang –

Mosey to Napa- 

Mini Merkin madness –

20reg 

12 wide 

20 hand release

12 ranger  

20 reg 

Mosey to school –

Nur to 1st sidewalk 

20 squats 

Lt dan back –  wait for 6 

Nur to sidewalk 

20 squats 

Side shuffle to next sidewalk 

20 American hammers 

Side shuffle back to 1st sidewalk  

Lt dan back – wait for 6 

Nur to sidewalk

20 squats 

Side shuffle to next sidewalk 

20 American hammers  

Sprint to 3rd sidewalk 

25 ssh 

Sprint back to 2nd sidewalk. 

Side shuffle to 1st sidewalk 

Lt dan to start- wait for 6 

Nur to 1st 

15 squats 

Side shuffle to 2nd sidewalk 

20 American hammers  

Sprint to 3rd sidewalk 

25 SSH

Karaoke to last sidewalk 

30 merkins 

Karaoke to 3rd

Sprint to 2nd

Side shuffle to 1st 

It dan to start. 

Breathe –

3rd F

https://benhambrothers.com/do-hard-things-first/

Mosey to Napa

4 corners – 

1st corner- 5 burpees 

Nur to 2nd corner 

2nd corner- 40 squats 

Lt Dan to 3rd corner 

3rd corner- 100 lbc – nice steady pace  

Nur to 4th 

4th corner- 40 flutter kicks 

Mosey back to circle for 

COT 

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