FreeState Back Blast 10/17/2020

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

QIC: @Horshack

The PAX: 7

@Horshack, @Deagle, @Winston, @Salmon Roll, @Costello, @BMX, @Forrest

Warm Up

• Side Straddle Hop (SSH) x 20 IC
• Cherry Pickers x 15 IC
• 4 laps around blacktop – last one backwards
• Arm Circles 4 x 10 IC (small/wide/front/reverse)
• Imperial Walkers x 15 IC
• Kareoke – 5 times across blacktop
• Windmills x 15 IC

The Thang:

• Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next

1. Step Ups
2. Dips
3. Squats
4. Derkins
5. Alternating Lunges
6. Feet Up Chin Ups
7. Mountain Climbers

• Jacobs Ladder 1-2-3-2-1 Burpees
• Circuit Second Round – Repeat First Round Exercises, 20 seconds then 10 seconds to transition
• Full Court Basketball

Mary:

• LBCs x 20 IC
• Flutters x 20 IC
• Rosalitas x 15 IC
• Dying Cockroach x 15 IC
• 60 seconds of protractor at various degrees
• Flutters x 5 IC

COT:

• Count-o-rama
• Name-o-rama

Announcements:

• Q-school on 10/24
• Official FreeState Launch on 10/31
• CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)
• Acknowledgement of @Winston for his help with the new Shovel Flag

Coffee-teria