freestate Run day Fun day

Date: 2024-03-09
AO: freestate
Q: Birdman , Deagle
PAX: Horshack, FIFA (F3 The Capital), Pigeon, Cannoli, Deagle, Iron Dome FNGs: None
COUNT: 7
F3 Run day Fun day Yes please!

WARMUP:
– SSH x 15 IC
– Imperial Walkers x 15 IC
– Cherry Pickers x 15 IC
– other 15 IC

THE THANG: 4 mile run with stops for

Squats x 50 OQ
Merkins x 30 OQ
Dips x 20 OQ
Burpees x 10 OQ

MARY:
– Dying Cockroach x 15 IC
– American Hammer x15 IC
– Shoulder Taps and other X10 IC
– Box Cutters both ways x15 IC
– Merkins x10 IC
– Push through x15 IC
– Reverse Crunches x15 IC

Tags: freestate, Horshack, FIFA (F3 The Capital), Pigeon, Cannoli, Deagle, Iron Dome