Also, Abu is at F3 Dad camp he had to bring the strongest F3 man he knows, which is YHC. It is very hard for me to tell you about this workout, you real should have been there.

Da Thung

  • 10 swings each arm
  • 15 shoulders presses
  • Run to the wall, and do balls to the wall, follow by people chairs
  • 15 lunges each leg
  • 30 squats
  • 50 deadlifts
  • Do Lt. Dan’s to the wall and back
  • 15 curls
  • 15 trips
  • 15 forearm curls each hand
  • Do Lt. Dan’s to playground
  • 3 rounds of 5 pull-up and 5 swirlcans (I have no idea how to spell this word)
  • NOW WE DID THE WHOLE WORKOUT AGAIN

COT

BOM

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