DATE: 2021-08-14
AO: Freestate
Q: Winston
PAX: Deagle, Winston, Horshack, Riot
FNGs: None
COUNT: 4
WARMUP:
SSH x 30 IC
Hill Billies x 15 IC
5 Merkins, 10 Shoulder Taps, 5 Merkins
Cherry Pickers x 10 IC
Back Bridges x 5 IC
Windmills x 15 IC
THE THANG:
5k run in the C&O canal tie path with occasional squats, Merkins, and hill repeats
MARY:
3 Minutes no break – feet up
Flutters x 15 IC
Scissors x 15 IC
Freddie Mercuries x 15 IC
Reverse Crunches x 15 IC
Plank-o-Rama 10-10-10-10-10 IC
ANNOUNCEMENTS:
@Forest launched The Court in Beltsville MD on Tues & Fri at 5:45-6:45a, running workout. Looking for an upcoming Friday for FreeState to make an appearance. Possibly the Friday before Labor Day.
F3 The Capital 