DATE: 2022-06-04
AO: Freestate
Q: Winston
PAX: Butter, Deagle, CashOnly, Wildcat, Horshack
FNGs: Cannoli
COUNT: 7
WARMUP:
39 side straddle hops
15 swing billies
2x 5 mirkins/5 mountain climbers/5 plank jacks ic
2 laps
10 slow toe touch squats ic
10 Bonnie blairs ic
15 cherry pickers
10 pickle pointers ic
THE THANG:
Each person moves 2 coupons from corner to corner around the basketball court one at a time while everyone completes the following:
Round 1: jump squats
Round 2: plank jacks
Round 3: flutters
Round 4: shoulder tap mirkins
Round 5: lunges
Round 6: Freddie mercuries
Round 7: wall sit
Each person shoot 2 free throws. Total made baskets subtracted from 20 is number of burpees pax completes
Century climb
Pax plays basketball with “burpee fines”
MARY:
Flutter combo
10x flutters then…10x
LBCs
Reverse crunches
Scissors
X factors
Plankorama with 10 ic count
Travoltas in the sides
Shoulder taps second middle round
Mountain climbers final middle round
ANNOUNCEMENTS:
The F3 Capital Tour this week comes freestate’s way on Tuesday. Everybody should arrive dressed for success with hair combed!! Governor Hogan says this is Maryland’s big chance
Also – shutting down FreeState on June 18 for the Capital Region Convergence at Teddy Roosevelt Island which begins at 7a. Clown car from FreeState
COT:
Discussed ideas for Tuesday’s beatdown as a way to show off various dimensions of our AO, and gave thanks that Horshack’s COVID diarrhea didn’t follow him to today’s beatdown.
F3 The Capital 