FreeState Back Blast 10/29/2020

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
• Cherry Pickers x 20 IC
• 4 laps around blacktop – high knees on the short side
• Side squats x 15 each side IC
• Windmills x 15 IC

The Thang:

• Coupon Circuit City x 3

1. Deep Squats x 15 IC
2. Upward Press x 15 IC
3. Curls x 10 IC
4. Clean & Jerk x 10 OYO
5. Twists x 19 IC

• Between Sets:

1. 1. Blacktop Suicides on the tennis court
   2. Plank-o-Rama 10-10-10-10-10 IC

Mary w/ Coupons:

• Flutters x 20 IC while bench pressing coupon
• Rosalitas x 20 IC while bench pressing coupon
• Leg Lifts x 15 IC while holding coupon high
• Protractor x 60 seconds while holding coupon high
• Flutters x 20 IC while holding coupon high

Announcements:

• Happy Hour tonight – 7p at Courthaus Social in Clarendon
• Official / Extra Spooky FreeState Launch on 10/31
• CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)

Photo-rama