freestate July 6 – Scabby Virgin Q

Date: 2024-07-06
AO: freestate
Q: F3 Scabby
PAX: Winston, Horshack, Bachelor, Dave Matthews, DEagle, Drop In, Shepherd, FNGs: None
COUNT: 8

WARMUP: SSH. IW, Abe Vigoda, Cherry Pickers, Merkin. ~20x each.
THE THANG: ALARM (arm, leg. Abs, fun, Merkin) with coupons on the bball court. 20reps. 2x. Triple Nickel (burpees, MJs; jump squats, shoulder taps; plank jacks, MJs).
Partner playground. (p1/2 bearcrawl p1/2 pull-ups, incline merkins, dips, LBC, step-ups).
No name court exercise (bunny hop to foul line, 1 burpee, lunge walk to 1/2 court, 5 merkins, bunny hop to foul line, 1 burpee, lunge walk to end line, 5 merkins) 2x.
No name court exercise w, coupons (rifle carry to foul line, o/h press, rifle carry to 1/2court, curls, RC to foul line, bent rows, RC to end line, dips). 20reps. 2x. Plank o Rama.
MARY: dolly, rosalita, heels to heaven, flutter.
ANNOUNCEMENTS: July is disability pride month. See F3 Scabby if you’re interested in learning more about Achilles International (guiding athletes w disabilities in running events). August Ruck & float. COT: grateful for the opportunity to lead. Thankful for this group of HIMs!

Tags: freestate, Winston, Horshack, Bachelor, Dave Matthews, DEagle, Drop In, Shepherd,