freestate RastaBata

Date: 2025-10-23
AO: freestate
Q: Cannoli
PAX: Bluto, John Kluge, Gherkin, Pigeon, Rebound, F3 Scabby, Mark Michael, Winston FNGs: None
COUNT: 9
WARMUP: SSHs, imperial walkers, hillbillies, plank jacks, shoulder taps, mountain climbers, merkins, Michael Phelps, hairy rockettes, windmills, cherry pickers THE THANG: TABATA with six exercises for 4 rounds, as follows: EXERCISES
1) inchworms starting with 4 merkins at the bottom decreasing by one at each new round 2) Coupon squats
3) Coupon press (on your 6)
4) Elf on the shelf
5) Burpees
6) Low plank
ROUNDS
Do each exercises for the following times:
Round 1: 60 seconds exercise, 15 secs in b/w
Round 2: 50 seconds exercise, 15 secs in b/w
Round 3: 40 seconds exercise, 10 secs in b/w
Round 5: 30 seconds exercise, 5 secs in b/w
After Round 1, sprint and coupon carry across bball court
After Round 2, suicide
MARY: Outlaws, big boy sit-ups, Freddy Mercurys, American hammer, dying cockroach, scissors, flutters ANNOUNCEMENTS:
COT: This weekend I am going to see a good friend who has developed, out of nowhere, a rare form of anemia. Hope to lift his spirits a bit with the surprise visit. Life is fragile; treasure every moment and be present for those who are going through a tough time.

Tags: freestate, Bluto, John Kluge, Gherkin, Pigeon, Rebound, F3 Scabby, Mark Michael, Winston