AO: FreeStateQIC: @Horshack
PAX: 4 – @CashOnly, @Black Diamond, @Winston
Warm Up
- Side Straddle Hops-x 25 IC
- Arm Circles-x 10 Each way IC
- Harry Rockettes-x 15 IC
- Two laps – Kareaoke and Broad jumps
- Shoulder Touch Merkins-x 10 IC
- El Capitan-x 15 each way
- Cherry Pickers-x 15 IC
- Michael Phelps x 15 IC
The Thang:
Dora Round 1 – 100 yard run as the travel
· 100 Merkins,
· 200 Plank Jacks (single count),
· 300 American Hammers (double count)
·
March Madness Break:
- Stole this from #olympus . . .
- Take a break to run the length of the field and back – one partner running forward, one partner backward, maintaining 10 yards distance tossing a basketball back and forth.
- Repeato in the other direction.
- Three burpees if ball hits the turf.
Dora Round 2 – 100 yard run as the travel
· 50 Burpees,
· 100 Squats,
· 150 Alternating Shoulder Taps (IC)
Mary:
· Flutters x 20 IC
· Outlaw x 20 IC (alternating directions)
· Freddie Mercury x 15 IC
· Travoltas x15 IC
· Dollys x 10 IC + 10 flutters
F3 The Capital 