Navigating the Rat Race at FreeState

5 strong at #freestate navigating the rat race under the VQ of @Winston with @Deagle , @Black Diamond , @Magoo , and @Horshack .

AO: #freestate
QIC: @Winston (VQ!)
PAX: 5 – @Deagle, @Black Diamond, @Magoo, @Horshack

Warm up

• Side straddle hops
• Air pushes
• Mountain climbers
• Two laps
• Cherry pickers
• Wind mills
• Hip bridges

“Rat Race”

Round one:

• Four coupons lined up on base line of blacktop court
• “Rats” count off in sequence
• “Rats” take turns in sequence moving coupons from one end of the blacktop to the other
• While one rat is moving coupons the other rats complete the following

◦ Set 1: merkins
◦ Set 2: squats
◦ Set 3: low plank
◦ Set 4: incline merkins
◦ Set 5: alternating lunges
◦ Set 6: plank jacks
◦ REPEAT until each rat completes coupon move two times

Intermission: BURPEECIDE-Suicide to four lines…one burpee first line, two second, three third, four fourth

Round two:

• Three coupons lined up on base line of blacktop court
• “Rats” count off in sequence
• “Rats” take turns in sequence moving coupons from one end of the blacktop to the other
• While one rat is moving coupons the other rats complete the following

◦ Set 1: merkins/Carolina dry docks
◦ Set 2: squats
◦ Set 3: low plank/flutters
◦ Set 4: dips
◦ Set 5: alternating lunges
◦ Set 6: plank jacks
◦ REPEAT until each rat completes coupon move two times

Mary

• Flutters
• Reverse crunch/heels to heaven
• Seesaw planks (thanks, Magoo)
• Freddie flutters (10 freddie mercury/10 flutter in cadence, repeat twice)

COT
* Coffeeteria