Tour FreeState AO

DATE: 2021-12-09
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Monkey Humpers x15 IC
• Frankenstein x 15 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• 2 laps around the blacktop with karaoke on the sides
• Merkins x 15 IC
• Cherry Pickers x 20 IC
• Windmills x 15 IC
• Michael Phelps x 15 IC

THE THANG:
Touring the AO…
• Start with the black top – each one runs a lap while others do o Dips
o Step Ups
o Incline Merkins
o Squats
o Plank
• Mosey to the parking lot
o Suicide at the parking lot
• Mosey to the bottom of the bigger hill
o Each does 1-2-3-2-1 jacobs ladder, while others do
 Shoulder Taps
 Al Gor
 Pickle Pointer
 SSH
 Plank

• Suicide at the tennis court
• Mosey to the playground
o Bear crawl while others do
 Step Ups
 Decline Merkins
 Pull ups
 Forward Lounges

MARY:
• Dying Cockroach x 20 IC
• American Hammer X20 IC
• X Factor
• Plank-O-Rama
• Reverse Crunches x20 IC + 10 flutters IC

ANNOUNCEMENTS:
– Next Saturday is a run Saturday

COT:

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