6 Strong at #freestate yesterday for Tabata and Tobaggan Relays (plus a double disclaimer in cadence)
AO: #FreeState
QIC: @Horshack
PAX – 6: @Magoo, @CashOnly, @Deagle, @Winston, @Black Diamond, @Horshack
Warm Up
· SSH x 25 IC
· Lounge Act x 15 Each Side IC
· Austrailian Snow Angels x 15 IC
· Rocky Balboa Toe Touches x 30 IC
· 3 Laps around blacktop with Karaoke on the sides
· Cherry Pickers x 15 IC
· El Capitan x 15 Each Way OYO
· Michael Phelps x 15 IC
The Thang
· Tabata Part 1 (20 on / 10 off) x 8 – Mosey one lap between sets
o Squats
o Ozzy Osbournes
o Mountain Climbers
· Toboggan Push Relays (10 mins)
· Tabata Part 2 (20 on / 10 off) x 8 – Mosey Between sets
o Dips
o Alternating Lunges
Mary
· Reverse Plank-o-rama X 15 IC
· Van Goghda (one hand opposite foot) x 10 Each Side IC
· DrWs (8 count) x 10 IC
· American Hammer x 15 IC
· Leg Lifts x 15 IC
COT:
· Third F – trying out new approaches under the leadership of @Monk, deep breathing, meditation, etc.
F3 The Capital 