F3FreeState Back Blast Oct 1 2020

AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816QIC:
@Horshack, @Deagle (Co-QThe PAX: 2
@Horshack, Deagle (Tal Shachar)WarmUp:

  • 25 SSH IC
  • Lead The Follower (aka Indian Run) x 3 laps
  • Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10
  • Cherry Pickers x 15 IC
  • Wind mills (aka Don Quiotes) x 15 IC

The Thang:
F3 Poker – Pick 6 – with my brand spanking new cards (https://f3.mudgear.com/collections/top-gear/products/f3-card-decks):

  • Monkey Humpers x 10 IC
  • Mountain Climbers x 25 IC
  • High Plank 90 seconds
  • SSH x 100 IC (really 50 on a four count cadence)
  • Freddie Mercury x 25 IC
  • Oblique Crunch x 15 each side IC

Jacobs Ladder 1-2-3-2-1Mary:

  • Flutters x 15 IC
  • Dying Cockroach x 15 IC
  • LBCs x 15 IC
  • Protractor for 90 Seconds followed by 10 Flutters IC

Various Stretches (led by Deagle)

COT:

  • Count-o-rama
  • Announcements: Q-School – aiming for Oct 24 (Saturday); Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks; CSAUP on Veterans Day (Wed Nov 11th) – more details to come
  • Forgot to take photo – except for the poker cards

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