FreeState

Date: 2026-07-14
AO: FreeState
Q: F3 Scabby ,
PAX: Pigeon, F3 Scabby, Horshack, Shepherd, MoonMan
FNGs: None
COUNT: 5
WARMUP: SSH, IW, windmills, world’s greatest stretch, Phelps, merkins, mtn climbers
THE THANG: impromptu tabata w coupons. OH press, curls, BO row, squats. Burpee after each set. 4x.
Run to shop ctr. Partner up. Group 1: partner tap merkins. G2: LBC/ FM. Odd man runs the steps as timer. Back to AO for MoonMan’s boxing circuit.
MARY: flutter, scissor, leg lift. American hammer. Dying roach. Plank o Rama (where’s cannoli??) ANNOUNCEMENTS:
COT: