freestate Roosevelt run and hills

Date: 2024-08-31
AO: freestate
Q: Birdman
PAX: Horshack, Winston, Bluto, Cannoli, Promoter, FIFA (F3 The Capital), Dungeon Master, Pigeon, Deagle FNGs: None
COUNT: 10
T Roosevelt workout part V

Warmup
SSH X 20 IC
Imperial Walkers X 15 IC
Mountain Climbers X 15
Cherry Pickers X 20 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

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
LBCs x20
Plank-o-rama 1 minute
Pigeon’s Power Stretch
COT

Tags: freestate, Horshack, Winston, Bluto, Cannoli, Promoter, FIFA (F3 The Capital), Dungeon Master, Pigeon, Deagle