5K scenic C&O canal run, with our pals Merkins & Squats

DATE: 2022-05-14
AO: Freestate
Q: Winston
PAX: Wildcat, Dungeon Master (Amon), Butter, Deagle, Horshack FNGs: Novocaine
COUNT: 7
WARMUP:
– SSH x 25 IC
– Swing Billies x 10 IC
– Hill Billies x 10 IC
– Imperial Walkers x 10 IC
– El Capitan x 15 each way OYO
– Plank Jacks x 10 IC
– Mountain Climbers x 10 IC

THE THANG:
– 5K run along C&O canal tow path
– 5 Merkins & 5 Squats OYO every 2 minutes

MARY: Dealers Choice
– Protractor w/ scissors x 10 IC
– Reverse Crunches x 20 IC
– Flutters x 20 IC
– X Factors x 10 IC

Coffeeteria afterwards