Date: 2024-07-20
AO: freestate
Q: Birdman
PAX: F3 Scabby, Winston, Baguette, Cannoli, Horshack, Bluto, Dungeon Master, Mumford, FNG and Brony FNGs: None
COUNT: 11
Warmup
SSH X 15 IC
Imperial Walkers X 15 IC
Mountain Climbers
Cherry Pickers X 15 IC
THE THANG Hills with Coupon carries and bear crawls 4 Hills
Carry coupons 100 yards to top of hill
Begin run (under 2 miles)
every 3 minutes drop and
give either 10 Merkins or 5 burpees 4X
Long Lunges Walk:
20 yards at own pace..repeat 3X.
Team hill climb up 4X
Start with coupons on top of hill spread out. Team walks down the hill to run up. Carolina Dry docs 5x
Coupon Rifle Carry 40 feet
Bear Crawl back to top of hill.
walk to bottom of hill…
Coupon exercises
Squats 4X 10
Curls 4X 10
Overhead presses 4X 10
bent rows 4X 10
6 MoM
Flutter Kicks X 15 IC
Slow Freddie Mercuries X 20 IC
Plank-o-rama 1 minute
ANNOUNCEMENTS:
COT:
Tags: freestate, F3 Scabby, Winston, Baguette, Cannoli, Horshack, Bluto, Dungeon Master, Mumford, FNG and Brony
F3 The Capital 