Date: 2024-11-16
AO: freestate
Q: Mumford
PAX: Bluto, Baguette, CashOnly, Winston, Deagle, Birdman, Mr Mom, Chief, Pigeon, Shepherd, Mosey FNGs: None
COUNT: 13
WARMUP: SSH, ass-kickers, imperial walkers, prison burpees, Phelps, willie mays, alternating pulse lunges, calf raises, hanging stretch THE THANG:
I. BBall free-throw: timekeeper shoot FT until basket made, sprint to far baseline and bear crawl back. Rest of pax does: merkins on coupon, WWIII, coupon squat, people’s chair, chest press, taint scrape, wrist breaker II. Playground stations: count off into 5 teams. Teams rotate through stations:
1 time keepers lunge walk around playground; 2 chin-up/pull-up; 3 inclined clapping merkins; 4 Freddie; 5 step-up
III. Jump ball game. Tight school circle. Jump passes to 30 without dropping. Each drop, all to 3 burpees. Reduce target number of passes by 5 every two drops. MARY: scissors, mermaids, LBCs, American hammer, stretches
Tags: freestate, Bluto, Baguette, CashOnly, Winston, Deagle, Birdman, Mr Mom, Chief, Pigeon, Shepherd, Mosey
F3 The Capital 