Getting the Runaround at FreeState on the C&O Canal

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

Warm Up – with a change of scenery in the parking lot

• Side Straddle Hop (SSH) x 20 IC
• Hillbillies x 15 IC
• Cherry Pickers x 15 IC
• El Capitan x 10 OYO
• Windmills x 10 IC

The Thang:

• 5K loop, Indian Run, Along C&O Canal Towpath
• Every two leader changes: 10 Merkins OYO
• Estimated 90 Merkins

Mary:

• Reverse Crunches x 20 IC
• Birddogs x 4 Each Side IC
• Dollies x 20 IC
• Plank-o-rama x 10-10-10-10-10 IC
• Rodeo Flutters – 10 x Clockwise – 10 x Flutters – 10 x Counterclockwise – 10 Flutters IC