freestate T Roosevelt workout part IX- August version

Date: 2025-08-30
AO: freestate
Q: Birdman
PAX: Horshack, Andrew Churchill, Pigeon, Deagle, Nomad, Hot Sauce FNGs: None
COUNT: 7
WARMUP:
SSH X 20 ICCherry Pickers X 15
Thread the Needle Thoracic – 20 count
Table top to Down Dog – 20 count
Mountain Climbers X 15
Michael Phelps X 15
THE THANG:
Take a 1.5 mile Jog with with 5s
5 Burpies then 1 Carolina dry dock
4 Burpies then 2 Carolina dry docks
3 Burpies then 3 Carolina dry docks
2 Burpies then 4 Carolina dry docks
1 Burpee then 5 Carolina dry docks
2X Lunge walks
Team hill climb up 4x
Start with coupons on top of hill spread out.
Team walks down the hill to run up.
Coupon Rifle Carry 40+ feet
Bear Crawl back to top of hill.
walk to bottom of hill…
repeat
Circle Coupon exercises
2 X Squats X 10+
2 X Curls X 10+
2 X Overhead presses X 10+
2 X bent rows X 10+
4 X dealer’s choice X 10
MARY:
LBC X 20
Slow Freddie Mercuries X 20 IC
planking 30 sec
Flutter Kicks X 15 IC
3 Other exercises
ANNOUNCEMENTS: 9/11 Memorial Stair Climb and 5-year AO service day coming 9/27/25..local with Waldorf..and including Potomac Rising AO COT:

Tags: freestate, Horshack, Andrew Churchill, Pigeon, Deagle, Nomad, Hot Sauce