AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816
QIC:
@Horshack,
The PAX: 4
@Horshack (QIC), Winston (Andrew Churchill), Deagle (Tal Shachar) and FNG (Thierry Defechereux) now Black Diamond
WarmUp:
- 25 SSH IC
- Lead The Follower (aka Indian Run) x 3 laps
- Imperial Walkers x 15 IC
- Cherry Pickers x 15 IC
- Wind mills (aka Don Quiotes) x 15 IC
The Thang:
Circuit @ 45 seconds, 15 seconds switch:
· Dips
· Mountain Climbers
· Step-ups
· Erkins
Jacobs Ladder 1-2-3-2-1
Mary:
· Dollies x 15 IC
· Dying Cockroach x 15 IC
· LBCs x 15 IC
· Rosalitas x 15 IC
Stretches (led by Deagle)
· Seated back twist
· Seated toe reach
· Standing Cross legged toe touch
· Standing hold opposite foot behand back
COT:
· Count-o-rama
· Name-o-rama
· Named Theirry as F3 Black Diamond
· Photo (edited)
Thank you!
F3 The Capital 