Author: f3nano

AO:
FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816

QIC: @Horshack

The PAX: 7

@Horshack, @Deagle, @Winston, @Salmon Roll, @Costello, @BMX, @Forrest

Warm Up

• Side Straddle Hop (SSH) x 20 IC
• Cherry Pickers x 15 IC
• 4 laps around blacktop – last one backwards
• Arm Circles 4 x 10 IC (small/wide/front/reverse)
• Imperial Walkers x 15 IC
• Kareoke – 5 times across blacktop
• Windmills x 15 IC

The Thang:

• Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next

1. Step Ups
2. Dips
3. Squats
4. Derkins
5. Alternating Lunges
6. Feet Up Chin Ups
7. Mountain Climbers

• Jacobs Ladder 1-2-3-2-1 Burpees
• Circuit Second Round – Repeat First Round Exercises, 20 seconds then 10 seconds to transition
• Full Court Basketball

Mary:

• LBCs x 20 IC
• Flutters x 20 IC
• Rosalitas x 15 IC
• Dying Cockroach x 15 IC
• 60 seconds of protractor at various degrees
• Flutters x 5 IC

COT:

• Count-o-rama
• Name-o-rama

Announcements:

• Q-school on 10/24
• Official FreeState Launch on 10/31
• CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)
• Acknowledgement of @Winston for his help with the new Shovel Flag

Coffee-teria

AO: The PatriotQIC: Pop FlyThe PAX: 20 HIMsWarmUp: SSH, Cherry Pickers, Arm Circles, Michael Phelps, WMHs, The Thang:
Round 1: 2 Min Burpees
Round 2: 2x – 25x Merkins, Squats, BBS, Lunges + 1 Lap

Round 3: 3x
a) Backwards run 30yds / 30 Squats
b) Lunge 10 yds / 20 Bonnie Blairs
c) Reverse Lunge 10 yards / 10 Speed Skaters

d) broad Jump 10yds to Goal line / 3 Burpees

Round 4: Repeat 1x of Round 2
Round 5: Repeat Round 1

Mary: Elvis led a solid Amazon package opening clinic via the Box CutterCOT: In a quote often mis-attributed to Abraham Lincoln, “Great things may come to those who wait, but only the things left by those who hustle.”

Forgot the photo . . .

On Thu, Oct 15, 2020 at 11:45 AM Christopher Ritter <critter> wrote:

AO:

FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816

QIC:@Horshack

The PAX: 2 @Horshack, @Deagle

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Arm Circles 4 x 10 IC (small/wide/front/reverse)
• 3 laps around blacktop – pick up pace on short sides

Imperial Walkers x 15 IC

Cherry Pickers x 15 IC

Deep Lunges x 10 OYO
The Thang:

• Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next

• Step Ups
• Dips
• Squats
• Diamond Merkins (1st Round), Chin Ups (Second Round)

Jacobs Ladder 1-2-3-2-1 Burpees

Circuit Second Round – Repeat First Round Plank-o-rama (10 count x 5: Center, Right, Center, Left, Center) Mary w/ Coupons:

• Flutters x 25 IC
• Leg Lifts x 20
• Big Boi Sit Ups x 15
• 20 seconds of protractor at 20 degrees
• 25 x alternating leg extensions (ouch!)

Announcements:

• Q-school on 10/24
• Official FreeState Launch on 10/31
• CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)

Thank you!

Horshack

AO:

FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816

QIC:@Horshack

The PAX: 2 @Horshack, @Deagle

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Arm Circles 4 x 10 IC (small/wide/front/reverse)
• 3 laps around blacktop – pick up pace on short sides

Imperial Walkers x 15 IC

Cherry Pickers x 15 IC

Deep Lunges x 10 OYO
The Thang:

• Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next

• Step Ups
• Dips
• Squats
• Diamond Merkins (1st Round), Chin Ups (Second Round)

Jacobs Ladder 1-2-3-2-1 Burpees

Circuit Second Round – Repeat First Round Plank-o-rama (10 count x 5: Center, Right, Center, Left, Center) Mary w/ Coupons:

• Flutters x 25 IC
• Leg Lifts x 20
• Big Boi Sit Ups x 15
• 20 seconds of protractor at 20 degrees
• 25 x alternating leg extensions (ouch!)

Announcements:

• Q-school on 10/24
• Official FreeState Launch on 10/31
• CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)

Thank you!

Horshack