Date: 2025-06-26
AO: freestate
Q: Deagle
PAX: Winston, Horshack, Pigeon, Mumford, Mark Michael
FNGs: None
COUNT: 6
WARMUP:
– SSH x 25 IC
– Monkey Humpers x15 IC
– Imperial Walkers x 10 IC
– Hairy Rockets x10 IC
– Frankenstein x 10 each direction
– Willie Mays Hayes x10 IC
– Cherry Pickers x 15 IC
– Merkins, Plankjack, Merkins, Shoulder taps, Merkins x10
– Michael Phelps x 10 OYO
– Windmills x 15 IC
THE THANG:
Setup: 6 cones in the parking lot, ~10 yards apart (3 parking spots).
Group starts from one side of the parking lot and performs each routine once, from one side to the other:
1. Bear Crawl to the next cone, 1 Burpee, Bear Crawl to the next cone, 2 Burpees, continue to the other side (5 times, 10 burpees).
2. Forward Lunges to the next cone, 1 Star Jump, Forward Lunges to the next cone, 2 Star Jumps, etc.
3. Crawl Bear to the next cone, 2 Merkin, Crawl Bear to the next cone, 4 Merkins, then 6, 8 & 10…
4. Backward Lunges to the next cone, 1 Squat, Backward Lunges to the next cone, 2 squats, etc.
Stairs-suicide – up one section, 1 burpees, up 2 sections, 2 burpees, full round, 3 burpees
MARY:
– Dying Cockroach x 15 IC
– Reverse Crunches x15 IC
– Little Mermaid x 10 each side IC
– The Pinguin x15 IC
– Scissors x15 IC
– Leg lift Rosalita x10 IC+ 10 Flutters IC
ANNOUNCEMENTS:
Ruck-n-Float
Thirsty Thursday
COT:
Tags: freestate, Winston, Horshack, Pigeon, Mumford, Mark Michael
F3 The Capital 