Playground of Pain in the Rain at FreeState

Warm Up

· Side Straddle Hops 25 IC

· Chinooks 10 each way IC

· Merkins 10 IC (3 count down, 1 up)

· Michael Phelps 15 IC

2 Laps (karaoke)

· Willie Mays Hayes 10 IC

· Frankenstein 15 each way OYO

· Windmills 15 IC

· Cherry Pickers 15 IC

The Thang: Playground of Pain – AMRAP (40 on / 20 off) x 3 sets

· Pull ups (lats), Dips, Pull ups

· Bonnie Blairs

· Chin Up (Rows), Decline Merkins, Chin Ups

· Squats

Between each Playground of Pain set:

• 5 x 5 Mountain Climbers with Burpees after each 1-2-3-4-5
• 5 x 5 Mountain Climbers with Burpees after each

  5-4-3-2-1

Mary

· Freddie Mercuries 15 IC

· Little Baby Crunches 25 IC

· Dying Cockroach 15 IC

· Windshield Wipers 15 IC

· Plank-o-rama 10-10-10-10-10 IC

· Rodeo Flutters (mini-outlaws, plus flutters) 10 clockwise Outlaws -10 flutters -10 counterclockwise Outlaws -10 flutters IC

COT: Discussed the recent Atlanta murders, the growth of online porn during the pandemic, and addiction – especially among young men.