FreeState

Date: 2026-07-16
AO: FreeState
Q: FIFA (F3 The Capital) ,
PAX: Cookies, Pigeon, Mark Michael, The Situation, Horshack, F3 Scabby, FIFA (F3 The Capital) FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
15 imperial Walker squats IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
15 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
10 thrusters SC OYO
12 merkins IC
High knees to dot, sprint to far side and back to start
15 merkins SC OYO
20 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
12 squat jumps SC OYO
8 burpees OMQ
Sprint to far side and back
6 burpees SC OYO
Mosey the blacktop
12 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
8 thrusters SC OYO
10 merkins IC
High knees to dot, sprint to far side and back to start
12 merkins SC OYO
15 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
8 squat jumps SC OYO
6 burpees OMQ
Sprint to far side and back
4 burpees SC OYO
Mosey the blacktop
10 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
8 thrusters SC OYO
8 merkins IC
High knees to dot, sprint to far side and back to start
10 merkins SC OYO
12 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
6 squat jumps SC OYO
4 burpees OMQ
Sprint to far side and back
3 burpees SC OYO
Mosey the blacktop
5 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
3 thrusters SC OYO
5 merkins IC
High knees to dot, sprint to far side and back to start
5 merkins SC OYO
8 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
3 squat jumps SC OYO
3 burpees OMQ
Sprint to far side and back
1 burpees SC OYO

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
Ruck n float Aug 1
Beers n beatdown tonight at Glen echo

COT: this was my 3rd of 4 consecutive Q’s to celebrate my 45th bday. Time is the only constant boys! Enjoy it!