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
