AO: FreeState
QIC: @Deagle
PAX: 4 – CashOnly, Winston, Horshack, and Deagle
Warm Up
· Side Straddle Hop (SSH) x 20 IC
· Imperial Walkers x 20 IC
· Australian Snow Angels x 20 IC
· Arm Circles x 20 IC each side
· Michael Phelps x 15 IC
· Frankenstein x 10 each way IC
· Cherry Pickers x 15 IC
The Thang:
- Growing Pains (LBC, Big Boy Sit Ups, Superman) x 30 each IC
- Light jog around the field – 2 rounds karaoke on the sides
- Merkin Ladder with squats
- Start at one side of the field, run 80% sprint to the other side, perform 10 merkins, jog the other side and perform 10 squats. Do the same but 9, then 8, … till 1 (total 55 each exercise)
- 2 rounds of light jog around the field
- Jacob’s Ladder 1-2-3-2-1 Burpees
Mary:
· Flutters x 15 IC
· Outlaw x 15 IC
· Freddie Mercury x 15 IC
· Dying Cockroach x 15 IC
· Travoltas x 15 each side IC
· Dollys x 10 IC finishing with 10 flutters IC
COT:
- Reflections on yesterday’s unrest at the Capitol. Deagle reflected on his arrival in the DC from Israel area eight years ago and how the people who welcomed his family and were accepting of differences.
F3 The Capital 