DATE: 2022-06-16
AO: Freestate
Q: Deagle
PAX: CashOnly, ShowMe, Horshack, Winston, Wildcat, Butter, Dungeon Master (Amon) FNGs: Cannoli
COUNT: 9
WARMUP:
• SSH x 25 IC
• Randys x 20 IC
• Imperial Walkers x 15 IC
• Mountain Climbers x 15 IC
• Carolina Dry Docks X15 IC
• Hairy Rockets x15 IC
• 2 laps around the blacktop, karaoke on the sides
• Seal Claps x15 IC
• Side Lounges x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC
• Mosey to the Stairs of Insanity
THE THANG:
• 3 rounds of the following exercises (40/20 seconds in each station, then 50/10 then 60/0) o Upper location – plank
o Middle Squats
o Down – Merkins
o One round of running around the stairs for recovery
• Suicide at the parking lot
• Mosey on our way back to the blacktop
MARY:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Heel touches x15 IC
• Little Mermaid x 15 IC
• Outlaws x 10 each side IC
• Protractor followed by 10 Freddie Mercury IC
ANNOUNCEMENTS:
COT:
F3 The Capital 