freestate fun run twinkle interval!

Date: 2025-04-05
AO: freestate
Q: Birdman
PAX: Horshack, Winston, Deagle, Cannoli, FIFA (F3 The Capital), Bluto, Hot Sauce FNGs: None
COUNT: 8
WARMUP:
SideStraddleHops 15X IC
Swingbillies 15X IC
Mountain Climbers 15X
Tennessee Rocking Chairs 12X
Back Stretch 30 seconds

THE THANG
2.5+ mile run with interval stops
Merkins 15X
Squats 12X

Merkins X15
Michael Phelps

Tyson Push Ups 15X
Dips 15X

Merkins 15X

Leg Swings 12X
Dips 10X

Merkins 15X
Side Straddle Hops 15X

6 MoM
LBCs 15X
American Hammer 17X
Crab Touch 12X
Slow Freddie Mercuries X 20 IC
Plank-o-rama 1 minute
Flutter Kicks 15X large
Flutter Kicks 15X small

Tags: freestate, Horshack, Winston, Deagle, Cannoli, FIFA (F3 The Capital), Bluto, Hot Sauce