Date: 2026-07-16
AO: FreeState
Q: Baguette ,
PAX: Splash, Sloop, Gherkin, Groundhog, Hotsauce, Baguette, Cookies, Uppercut FNGs:
COUNT: 8
WARMUP:
SSH IC x 25
Squats IC x 20
Merkins x 15 OMD
Greatest stretch
THE THANG:
Run from station to station and follow Q’s instructions.
Chumbawumba – run until you hear I get knocked back down and do a forward jump squat each time. Resume run
Thunder Struck – Dips until you hear thunder then Star jump for each thunder then back to dips.
Get Low – people’s chair until you hear get low then squat pulse until refrain ends then back to hollow hold.
MARY:
Proud Mary – hollow hold until rolling starts then do gas pumpers until the refrain is over then back to hollow hold.
ANNOUNCEMENTS:
August 1 – ruck & float
9/11 stair climb
COT:
Appreciate the VA pax from making it across the bridge
F3 The Capital 