freestate All together now on your own

Date: 2024-09-05
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, CashOnly, Dungeon Master, F3 Scabby, Horshack, Mark Michael, Bachelor FNGs: None
COUNT: 8

WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC

THE THANG:
8 Blockies OMQ
Bear crawl to half, sprint to far side, crawl bear to start line 6 blockies SC OYO

8 cleans OMQ
High knees to half, sprint to far side, high knees to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey

20 curls IC
Bear crawl to half, sprint to far side, crawl bear to start line 25 curls SC OYO

20 bent over rows IC
High knees to dot, sprint to far side, high knees to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey

8 coupon dips IC
Bear crawl to half, sprint to far side, crawl bear to start line 10 coupon dips SC OYO

8 squats IC
High knees to dot, sprint to far side, high knees to start line 10 squats SC OYO

8 decline merkins IC
Sprint to other side and back
10 decline merkins OYO

Mosey

MARY:
15 LBCs IC
12 scissors IC w or w/o coupon
10 BBS single count with or w/o coupons
12 Freddie Mercury’s IC
10 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
9/11 stair climb can still sign up

COT:

Tags: freestate, Andrew Churchill, CashOnly, Dungeon Master, F3 Scabby, Horshack, Mark Michael, Bachelor