Beatdown and Cleanup of FreeState Rd

DATE: 2021-12-04
AO: Freestate
Q: Deagle
PAX: Horshack, ShowMe, CashOnly, Riot
FNGs: Chief, Sherlock, IronMan, Elsa
COUNT: 9
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Imperial Walkers x 15 IC
• Goofball (like mountain climber but standing) x 15 IC
• Cherry Pickers x 15 IC
• Frankenstein x 15 IC
• 2 laps around blacktop, karaoke on the sides
• Air pushes x 20 IC
• Michael Phelps x 15 IC
• Wind mills x 15 IC
• High Knees X15 IC

THE THANG:
• Group divided to pairs. Each pair runs with a soccer ball, passing the ball between them (out and back), while the pax works out o Round 1: Smurf Jacks
o Round 2: plank jacks
o Round 3: flutters
o Round 4: shoulder taps
• Same, but while Bear Crawl
o Round 5: Freddie mercuries
o Round 6: Squats
o Round 7: Carolina Dry Docks
o Round 8: Burpees
• Jacobs ladder 1,2,3,2,1
Soccer. 1 burpee for every goal scored, 3 for the other team

MARY:
• Reverse Crunches x 20 IC
• Outlaw x 20 IC
• Heel Touches x 15 IC
• Dying Cockroach x 20 IC
• Little Mermaid x 10 each side IC
• Leg Lift Rosalita x10 IC + 10 flutters IC

ANNOUNCEMENTS:
Off to cleanup FreeState Rd.

COT:

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