FreeState Back Blast 10/20/2020

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

QIC: @Horshack

The PAX: 4@Horshack, @Deagle, @Winston, @BlackDiamond

Warm Up

• Side Straddle Hop (SSH) x 20 IC
• Arm Circles 4 x 10 IC (small/wide/front/reverse)
• 4 laps around blacktop – Karaoke on the short sides
• Imperial Walkers x 15 IC
• Cherry Pickers x 10 IC
• Figure 4 Stretch OYO
• Windmills x 10 IC

The Thang:

• Circuit First Round – all exercises 40 seconds, 20 seconds to lunge to next exercise

1. Step Ups
2. Dips
3. Squats
4. Diamond Merkins

• Jacobs Ladder 5 x 3 Burpees
• Circuit Second Round with Coupons

1. Curls x 10
2. Upward Rows x 10
3. Arm Extension x 10
4. Say Anything x 10 count
5. Upward Chest Press x 10

Mary w/ Coupons:

• Leg Lifts x 20 IC
• Flutters x 20 IC
• Big Boi Sit Ups x 15 IC
• Oblique Crunch x 10 IC each side
• Leg Extensions x 20

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)