Bear Crawling on a paved track around the playground

DATE: 2022-07-28
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Wildcat, Butter
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Swingbillies x 20 IC
• Carolina Dry Docks X15 IC
• Monkey Humpers X15 IC
• One lap around the field
• Frankenstein x 15 each direction
• Shoulder Taps x 15 IC
• PlankJacks X10 IC
• Mountain Climbers X10 IC
• Pickle Pointers x 15 IC
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Circuit Round 1 (pacer does Bear Crawl around the playground – long one..) o Step Ups
o Incline Merkins
o LBCs
o Dips
• 1-2-3-2-1 Jacob’s ladder El-Capitan style
• Circuit Round 2 (pacer runs around the tennis court)
o Jump Ups
o Decline Merkins
o Planks
o Squats

MARY:
• Reverse Crunches x 15 IC
• Little Mermaid x15 IC
• X Factor x 15 IC
• Push Throughs x15 IC
• Heel Touches x 20 IC
• Scissors x 10 IC + 10 flutters IC

ANNOUNCEMENTS:
Horshack and Wildcat met with Greentree’s director earlier this week, with OldBay’s wife, to see how FreeState can best support the program. Few suggestions were made and more to follow

COT: