F3 FreeState BackBlast 10/15/2020

Forgot the photo . . .

On Thu, Oct 15, 2020 at 11:45 AM Christopher Ritter <critter> wrote:

AO:

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

QIC:@Horshack

The PAX: 2 @Horshack, @Deagle

Warm Up

  • Side Straddle Hop (SSH) x 25 IC
  • Arm Circles 4 x 10 IC (small/wide/front/reverse)
  • 3 laps around blacktop – pick up pace on short sides

Imperial Walkers x 15 IC

Cherry Pickers x 15 IC

Deep Lunges x 10 OYO
The Thang:

  • Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next
  • Step Ups
  • Dips
  • Squats
  • Diamond Merkins (1st Round), Chin Ups (Second Round)

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

Circuit Second Round – Repeat First Round Plank-o-rama (10 count x 5: Center, Right, Center, Left, Center) Mary w/ Coupons:

  • Flutters x 25 IC
  • Leg Lifts x 20
  • Big Boi Sit Ups x 15
  • 20 seconds of protractor at 20 degrees
  • 25 x alternating leg extensions (ouch!)

Announcements:

  • Q-school on 10/24
  • Official FreeState Launch on 10/31
  • CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)

Thank you!

Horshack

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