DATE: 2022-08-11
AO: Freestate
Q: Deagle
PAX: Winston, Horshack, CashOnly
FNGs: None
COUNT: 4
WARMUP:
• SSH x 25 IC
• Swingbillies x 15 IC
• Carolina Dry Docks X10 IC
• Side Skating x 10 IC
• Monkey Humpers X15 IC
• One big lap
• El Capitan x 15 each direction
• Shoulder Taps x 15 on Q
• PlankJacks x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC
THE THANG:
10 minutes of EMOM with coupons
• Curls x10
• Forward Lounges x10
• Yoke walk to the next corner
Recovery run
Second round of 10 minutes:
• Pullups x20
• Coupon Squats x10
• Rifle carry with over-the-head press to next corner
MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Outlaws x 20
• X-Factor x15 IC
• Little mermaid x15 IC
• Scissors x 10 IC + 10 flutters
ANNOUNCEMENTS:
Saturday is running; we’ll meet at the old spot
COT:
F3 The Capital 