FreeState Back Blast 10/22/2020

AO:

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

QIC: @Horshack

The PAX: 3

@Horshack, @Deagle, @Winston

Warm Up

• Side Straddle Hop (SSH) x 20 IC
• Imperial Walkers x 20 IC
• 3 laps around blacktop – 80% sprint on short sides
• Side squats x 15 each side IC
• Mountain Climbers x 15 IC

The Thang:

• F3 Poker

1. Jumping Lunges x 16 OYO
2. Squat Thrusts x 18 OYO
3. Hand Clap Merkin x 12 OYO
4. Dips x 25 OYO
5. High Knees x 19 OYO
6. Oblique Crunches x 15 each side OYO
7. Monkey Humpers x 17 OYO
8. Rosalitas x 20 IC
9. Calf Raises x 100 (50 each calf) OYO
10. Squats x 25 OYO

• Aggasi Suicides on the tennis court x 5

Mary:

• Leg Lifts x 20 IC
• Flutters x 20 IC
• Freddie Mercuries x 15 IC
• LBCs x 20

Announcements:

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