AO: #freestate
QIC: @Deagle
The PAX: 2 – @Horshack, @Winston
WarmUp:
• SSH x 25 IC
• Cherry Pickers x 15 IC
• Imperial Walkers x 15 IC
• The Hundreds x 20 IC
• Mosey around the blacktop, sprints on the sides
• Mountain Climbers x 15 IC
• El Capitan x 15 IC
• Merkins x 15 IC
• Hairy Rockets x15 IC
• Mosey around the blacktop, run backwards on the sides
• Baby burpees x 10 OYO
• Windmills x 15 IC
• Mosey to the Stairs of Insanity
The Thang:
3 rounds of the following (60 seconds in each station)
– Upper location – plank
– Middle LBCs
– Down – Merkins
One round of running around the stairs with Burpees, Dips and Step ups
Mosey on our way back to the blacktop
Mary:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Travoltas x15 IC
• Dying Cockroach x 15 IC
• Outlaws x 10 each side IC
• Protractor followed by 10 Freddie Mercury IC
F3 The Capital 