freestate Run before Hills with coupons set to music

Date: 2024-03-31
AO: freestate
Q: Birdman
PAX: Wildcat, Deagle, Cannoli, Bachelor, CashOnly, Dungeon Master, F3 Scabby, Brony! FNGs: None
COUNT: 9
Run before Hills with coupons set to music

Warmup @ parking lot

SSH X 20 IC

Imperial Walkers X 20 IC

Mountain Climbers X15 IC

Cherry Pickers X 20 IC

THE THANG Run DOWN along MacArthur etc (1.25+ miles) 15-20 minutes

Stop at end of each song (about 5 mins X4)

Burpees 7x or
Merkins 14x

Team hill climb up 4X

Lunge steps up the hill

Carolina dry docks 5x

Coupon Rifle Carry 40 feet

Bear Crawl back to top of hill.

walk to bottom of hill…

rest 20 count

Coupon exercises

Squats 5X 10

Curls 5X 10

Overhead presses 4X 10

Bent rows 4X

6 MoM

Flutter Kicks X 15 IC

Slow Freddie Mercuries X 15 IC

Plank-o-rama 2 minutes

Knee-­‐Ups/Rowing Sit-ups X 20 IC

Superman 2 mins

Scissors X 15 IC

Tags: freestate, Wildcat, Deagle, Cannoli, Bachelor, CashOnly, Dungeon Master, F3 Scabby, Brony!