Vineyard – F3 First State http://f3firststate.com Fitness. Fellowship. Faith. Tue, 16 Jun 2020 11:05:44 +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 Vineyard – F3 First State http://f3firststate.com 32 32 215522161 6/16/20 http://f3firststate.com/2020/06/16/6-16-20/?utm_source=rss&utm_medium=rss&utm_campaign=6-16-20 http://f3firststate.com/2020/06/16/6-16-20/#respond Tue, 16 Jun 2020 11:05:39 +0000 http://f3firststate.com/?p=398224 6/16/20 Read More »

]]> Swings, coupons, and a wall

Warm-a-Rama
20 seal jacks i/c
20 seal wave i/c
20 plank jacks i/c
Capri lap around parking lot
Side shuffle, nur, side shuffle, mosey
20 ssh i/c
20 Imperial walkers i/c
20 Windmill i/c
21 crab FLIPPER

The Thang
Everyone grabs a coupon

While 1 HIM moseys out to the wall with his Coupon and ascends the wall and moseys back, rest of PAX does the following:

Swerkins
Tire flip
Coupon Hip thrust
Coupon Merkins
Coupon curl
Coupon swing (kettle bell)
Coupon squats
Coupon big boys
Coupon split squats

3rdF


Round 2

HIM showed today: Semi, Chappie, Gump, Chairman, Quarto, Chattahoochee, Toy Soldier, Vineyard, Strudel, Fireplex, Bovine

Number Rama
Name Rama
COT

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