Goofballs at #FreeState Dec 10th

AO: FreeState
QIC: @Deagle
PAX: 4 @Deagle, Winston, CashOnly, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Imperial Walkers x 15 IC

· Goofball (like mountain climber but standing) x 15 IC

· Merkins (traditional pushups) x 15 IC

· Cherry Pickers x 15 IC

· willie mays hayes x 10 IC

· Arm pushups x 15 IC

· Michael Phelps x 20 IC

· Wind mills x 15 IC

· 2 loops of light jog around blacktop, karaoke on the sides

The Thang:

· Gorilla Complex (with coupons, 5-4-3-2-1 repeats each exercise, 4 cycles)
In between we’ll do mosey around the blacktop

o Curls

o High Pulls

o Overhead Presses

o Drop the coupons and do Merkins

o Wait in Al-Gore until last one finishes

· Mary:

o Flutters x 15 IC

o Heels to Heaven 5 repeats, count up to 10 each direction (starting at 90 degree)

o Regular crunches x 20 IC

o Dying Cockroach x 15 followed by 10 Freddie Mercury IC

o Outlaw x 12 IC rotating side to side

o American Hammer x15 IC

o Rosalita x15 IC finishing with flutters

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