AO: #freestate
QIC: @Deagle
PAX: 2 – @Horshack
Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Mountain Climbers x 15 IC
· Willie Mays Hayes x15 IC
· Mosey around the blacktop, sprints on the sides
· Hairy Rockettes x 15 IC
· Imperial Walkers x15 IC
· Merkins (traditional pushups) x 10 IC
· Mosey around the blacktop, karaoke on the sides
· Frankenstein x 15 IC
· Cherry Pickers x 15 IC
· Plank and shoulder taps x 10 OYO
The Thang:
· Circuit First Round – AMRAP – all exercises 45 seconds, 15 seconds to recover and get to next station
o Step Ups
o Dips
o Squats
o Plank
· Suicide with ‘Squats at the Stops’ on the tennis court
· Circuit Second Round – Repeat First Round
· Jacobs Ladder 1-2-3-2-1 Burpees
Mary:
o Freddie Mercuries x15 IC
o Reverse Crunches x 15 IC
o Leg Lifts x 15 IC
o Plank-o-rama x10 IC
o Dying Cockroach x 15 IC
o Dolly’s followed by 10 Flutters IC
COT:
- @Deagle reflected on today’s observance of Yom HaShoah (Holocaust Remembrance Day, https://en.wikipedia.org/wiki/Yom_HaShoah). He shared stories of survivors in his family, discussed the difficulty many survivors encountered in telling their own horrific stories, and reflected on the strength of the human spirit in the face of suffering inflicted by fellow humans. Thank you, @Deagle!
F3 The Capital 