DATE: 2022-03-10
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, ShowMe
FNGs: Cannoli, Lefty
COUNT: 6
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Swingbillies x15 IC
• Shoulder Taps x15 IC
• Mountain Climbers x 15 IC
• Hairy Rockets x15 IC
• Side squats x 15 IC
• 2 laps around the blacktop, karaoke and backwards on the sides • Frankenstein x 15 each direction
• Air pushes x20 IC
• Carolina Dry Docks X15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC
THE THANG:
• Dora 4-3-2-1
o 400 Dips
o 300 Squats
o 200 Upward Merkins
o 100 Baby Buprees
• 2 laps recovery run…
MARY:
• Reverse Crunches x 20 IC
• Dolly x 20 IC
• Heel Touches x20 IC
• X Factor x20 IC
• Little Mermaid x20 IC
• Dying Cockroach x 10 + Flutters x10 IC
ANNOUNCEMENTS:
Freestate is closed this upcoming Saturday. We will be at the 3-State Spring Scramble
COT:
F3 The Capital 