freestate Muddy Thursday

Date: 2025-03-06
AO: freestate
Q: Deagle
PAX: Winston, Pigeon, Cannoli, Mark Michael
FNGs: None
COUNT: 5
WARMUP:
· SSH x 25 IC
· Swingbillies x 20 IC
· Carolina Dry Docks X15 IC
· Monkey Humpers X15 IC
· Shoulder Taps x 15 IC
· PlankJacks X10 IC
· Mountain Climbers X10 IC
· Michael Phelps IC
· Frankenstein x 15 each direction
· Windmills x 15 IC
· Cherry Pickers x 15 IC

THE THANG:
Heading to the playground
– Circuit Round 1 – pacer runs to the bottom of the hill, 1 burpee, up the hill, 2 burpees, down the hill, 1 burpee and back – Step Ups
– Incline Merkins
– LBCs
– Dips
– Suicide in the tennis court
– Circuit Round 2 (pacer lounge walks around the playground) – Bonnie Blair
– Assisted Pull-ups
– Planks
– Squats

MARY:
– Reverse Crunches x 15 IC
– Little Mermaid x15 IC
– X Factor x 15 IC
– The Pinguins x15 IC
– American Hammer x 15 IC
– Flutters x 15 IC

ANNOUNCEMENTS:
– Adopt a road is this Saturday (3.8.2025). Meeting at 8:30 near Starbucks. Led by our own MoonMan!! – Saturday is yoga.

COT:

Tags: freestate, Winston, Pigeon, Cannoli, Mark Michael