fng poncho – F3 First State http://f3firststate.com Fitness. Fellowship. Faith. Sat, 11 Jan 2020 15:56:02 +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 fng poncho – F3 First State http://f3firststate.com 32 32 215522161 lower bod beatdown http://f3firststate.com/2020/01/11/lower-bod-beatdown/?utm_source=rss&utm_medium=rss&utm_campaign=lower-bod-beatdown http://f3firststate.com/2020/01/11/lower-bod-beatdown/#respond Sat, 11 Jan 2020 15:55:44 +0000 http://f3firststate.com/?p=397634 lower bod beatdown Read More »

]]> 1/11/2020. georgetown. aegis. nugget on Q.

warm up-20 ssh, cherry pickers, windmills…butt kicks, high knees, L & R kareoke.

mosey to alley for mike tyson set of 5s. mosey back to circle.

leg station-50 step ups, 25 single leg squats (each leg), 50 scissor jump squats.

wosey to stairs. line up in plank position. lead guy runs (two touch each stair) up and down stair case to back of line. 3 x. wosey to circle for 3rd f.

galations 6:7

mosey to middle school for quarter pounder…sprint to 1st, 25 american hammers, nur back…sprint to 2nd, 25 leg raises, nur back…sprint to 3rd, 25 reverse crunch, nur back…sprint to 4th, 25 big boys, nur back…mosey to circle.

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