Q NOLA
Play-Doh Down Range Q
COUNT-OFF & NAME-O-RAMA:
Date: 11/26/2025
AO: #
PAX:
FNGs: 
Kotters: 
Q: @Play-Doh 
Count: 19
F3 WELCOME & DISCLAIMER:
F3 is free and open to all men, disclaimer given, risk acknowledged, and assumed. 
WARM-O-RAMA:
    1    Burpees x 5 OYO
    2    Imperial Walkers x 15 IC
    3    Hillbillies x 9 IC
    4    SSH x 15 IC
    5    Michael Phelps x 15
    6    Mosey across the pavilion  
THA THANG: 
    1    Repeato x 3 with a mosey around the fountain between each set
    1    Single leg calf raises x 10 each leg 
    2    Merkins x 15
    3    Goblet Squats x 15 
    4    Irkins x 15
    5    Lunge x 10 each leg 
    2    Repeato x 3 with a mosey around the fountain between each set
    1    Lunge calf raises x 10 each leg 
    2    Derkins x 15
    3    Split squats x 10 each leg
    4    Wide merkins x 15
    5    Single-leg box squats x 10 each leg
    3    Flying 40s x 6 (jog to the first lamp post, sprint to the second)
    4    Jack-off
    1    Wall sit x 30 seconds; wall jacks x 15 IC
    2    Plank x 30 seconds; plank jacks x 15 IC
    3    Al Gore x 30 seconds; squat jacks x 15 IC
MARY:
    1    Leg overs x 10 each leg
    2    Mosey to the Flag
    3    Alabama prom dates x 15
    4    Alabama wedding nights x 15 each leg

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