AO: #FreeState
QIC: @Deagle
PAX: 3 – @Winston, @Deagle, @Horshack
Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Imperial Walkers x 15 IC
· Mountain Climbers x 15 IC
· Merkins (traditional pushups) x 20 IC
· Cherry Pickers x 15 IC
· Shenook (or whatever you call it…) x 10 short, 10 wide and other direction IC
· Wind mills x 15 IC
· Travolta planks x 15 each side IC
· Alarm Clock (5 reps)
· Light jog around blacktop
o 1 traditional run
o 1 karaoke run
The Thang:
· Main Field, 4 stations, one is running, and the rest are working out X 2
When done, run up the hill and do 5 burpees
o Step Ups
o Dips
o Squats
o Erkins
Mary:
o Flutters x 15 IC
o Side crunches x 20 IC each side
o LBCs x 15 IC
o Dying Cockroach x 15 followed by 10 Freddie Mercury IC
o Rosalita x15 IC
o Reverse Crunches x10 IC
COT
F3 The Capital 