F3 FreeState Backblast 20201003

AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816

QIC:
@Horshack,

The PAX: 2
@Horshack, Deagle (Tal Shachar)

WarmUp:

• 25 SSH IC
• Light jog x 3 laps around blacktopp
• Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10 IC
• Imperial Walkers x 15 IC
• Cherry Pickers x 15 IC
• Wind mills (aka Don Quiotes) x 15 IC

The Thang:

Circuit First Round – all exercises 45 seconds, 15 seconds to recover

• Step Ups
• Dips
• Squats
• Erkins

Jacobs Ladder 1-2-3-2-1 Burpees

Circuit Repeat First Round

Mary:

• Flutters x 15 IC
• Dying Cockroach x 15 IC
• LBCs x 15 IC
• Freddie Mercury x 15 IC
• Protractor for 90 Seconds followed by 10 Flutters IC

Various Stretches

COT:

• Count-o-rama – 2
• Announcements:

• Q-School – aiming for Oct 24 (Saturday);
• Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks;
• CSAUP on Veterans Day (Wed Nov 11th) – more details to come

Coffeeteria

Thank you!

Horshack

************

Chris Ritter

703-622-1182 mobile