AO: UNDERGROUND
QiC: Periwinkle
Date: 12/09/2025
Title: 12 Days of F3Mas at the UG
Number of HIMs: 4
Cheddar Biscuit, Chief, Shake it
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Chinook
Hip openers
Taps
Greatest Stretch Ever
Vest up.
Tha Thang:
12 Days of F3Mas with a DB or bag
complete 1, then 2-1, then 3-2-1, then 4-3-2-1 etc.
1 100 m run
2 power cleans
3 thrusters
4 sumo high pulls
5 burpees
6 DB snatch (3.3)
7 HR merks
8 Gob squats
9 Db hops over and back
10 Rows per side
11Lunge Lunge Press = 1
12 Devil presses with DB
COT:
COT
CSAUP updates for the region
Prayers for F3 brothers
Discussion