freestate Celebrating 20s

Date: 2025-10-14
AO: freestate
Q: Deagle
PAX: Cannoli, Pigeon, Horshack, Andrew Churchill, Rebound, Bluto, Brony FNGs: None
COUNT: 8
WARMUP:
– SSH x 20 IC
– Swingbillies X20 IC
– Plank Jacks X20 IC
– Shoulder Taps X20 IC
– 20 Merkins OMQ
– Michael Phelps OYO
– Monkey Humpers x20 IC
– Hairy Rockets x20 IC
– Cherry Pickers x 20 IC
– World’s Greatest Stretch

Mosey to the stairs of insanity.

THE THANG:
– 2 rounds of the following
– Pacers: 5 burpees and a loop around the stairs
– Upper level: LBCs/Plank
– Middle level: Dips/Lounges
– Lower level: Squats/Rocky Balboa
– Suicide in the parking lot with 5/10/15/20 merkins

MARY:
– Reverse Crunches x 20 IC
– Leg Lift Rosalitas x 20 IC
– Little Mermaid x20 IC
– Dying Cockroach x 20 IC
– Outlaws x 10 each side IC
– X Factor x20 IC + 20 flutters IC

Mosey on our way back to the blacktop

ANNOUNCEMENTS:
Keep accelerating! F3 ACCELERATE CAMPAIGN

COT:
Celebrating the 20 hostages, who came back home yesterday, after 2+ years in captivity.

Tags: freestate, Cannoli, Pigeon, Horshack, Andrew Churchill, Rebound, Bluto, Brony