FreeState

Date: 2026-08-06
AO: FreeState
Q: Horshack ,
PAX: Cookies, Horshack, Andrew Churchill, F3 Scabby
FNGs: None
COUNT: 4
Warmup
– Side-Straddle-Hop: 25 IC
– Swingbillies: 15 IC
– Arm circles/Chinooks: 10/5/5/10 IC
– Cherry Pickers: 15 IC
– Mountain Climbers: 15 IC
– Hairy Rockettes: 15 IC
– Plank Jacks: 15 IC
– Slow Windmills: 10 IC
Mosey to tennis courts with coupons
The Thing
Round 1
– 10 burpees: OYO
– 1-minute wall-sit
– Bear crawl across tennis court; crawl bear back
Round 2
– 10 merkins: OYO
– 25 high knees: IC
– Frankensteins across the blacktop and back
Mosey to playground – leave the coupons at Tennis Courts
Round 3
– 20 Shoulder Taps: IC
– 25 step-overs tall side
– El Capitan around the playground

Mosey to bottom of hill
Round 4
– Hill Sprints Up × 2 (with 2 burpees on top and bottom)
– Backward Hill Climbs Up × 2 (with 2 burpees on top and bottom) – picnic table step ups x 25 OYO

Mary
– Freddie Mercury × 15 IC
– Box Cutters × 10 each way IC
– Big Boi Sit Ups × 10 – On My Up
– Plankorama w/ Nolan Ryans: 10/10/10/10/10 IC
– Leg Lift Rosalitas × 10 IC
– Dollie Flutters × 10
– Regular Flutters × 10 slow and x10 fast

STRETCH-o-RAMA

ANNOUNCEMENTS:

9/11 Stair Climb 5 weeks away

COT:

Women build relationships face to face, men build relationships shoulder to shoulder. The gloom is the perfect environment to build relationships – continue to EH!