The Supervisor visits FreeState once again

AO: #FreeState
QIC: @Deagle
PAX: 4 – with @Black Diamond, @Horshack and @Winston.

Warm Up
· Side Straddle Hop (SSH) x 20 IC
· Imperial Walkers x 20 IC
· Alternating Side Squats x 15 IC
· Mosey around the blacktop, high knees on the sides
· Arm Circles x 20 IC each side
· Michael Phelps x 15 IC
· Hairy Rockettes x 10 IC
· Cherry Pickers x 15 IC
· Mosey around the blacktop, karaoke on the sides
· Frankenstein x 15 out and back
· Merkins x 15 IC
· Windmills x 15 IC
· Mosey around the blacktop, ass kickers

The Thang:
X numbers of repeats, Supervisor sets the goal for each exercise without knowing the exercise, the rest of the PAX starts with suicides on the blacktop, then joins the supervisor
· Merkins (x = 150)
· Squats (x = 200)
· Dips (x = 300)
· SSH (x = 400)

Mary:
· Flutters x 20 IC
· Plank-O-Rama x10-10-10-10-10 IC
· Outlaw x 20 IC
· Freddie Mercury x 15 IC
· Travoltas x15 IC
· American Hammer x 15 IC
· Dollys x 10 IC + 10 flutters

COT:

  • Video Proclamation

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