Saturday FunFest at FreeState

DATE: 2021-08-07
AO: Freestate
Q: Winston
PAX: Winston, Deagle, Riot, Horshack
FNGs: None
COUNT: 4
WARMUP:

25 SSH
15 empirical walkers
15 cherry pickers
2 laps…high knees the ass kickers on the sides
5 walkout push ups
15 windmills

THE THANG:
Part 1

2 rounds on your own with “fun” in between

5 burpees
10 mirkins
15 LBCs
20 squats

Fun break 1: Four corners suicide

Fun break 2: three line suicide

Part 2

Four corner HTFU cadence

Station 1 people’s chair
Station 2 dips
Station 3 grave digger with coupon

Round 1: PAX performs their station until station 4 farmer carries two coupons around the court. Continue until all stations are performed by all.

Round 2:PAX performs their station until station 4 rifle carries a coupons around the court. Continue until all stations are performed by all.

Game: futsal on BBall court with deflated basketball.

After goal all perform burpees. 5 for the scores on team and 3 for the team that scored.

MARY:
15 reverse crunches
15 dolly flutters
Bird dogs
10 little baby hammers
10-10-10-10 rodeo flutters
10 Freddie Mercury

ANNOUNCEMENTS:
– Sat. Sept 11th stair climb at Lincoln Memorial
– F3 10th anniversary – October 8-10 in Cape Fear, NC https://f310year.com/ – The Grunt – Saturday November 6th at the Lincoln Memorial (time TBD)

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