FreeState Back Blast 10/22/2020

AO:

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

QIC: @Horshack

The PAX: 3

@Horshack, @Deagle, @Winston

Warm Up

  • Side Straddle Hop (SSH) x 20 IC
  • Imperial Walkers x 20 IC
  • 3 laps around blacktop – 80% sprint on short sides
  • Side squats x 15 each side IC
  • Mountain Climbers x 15 IC

The Thang:

  • F3 Poker
  1. Jumping Lunges x 16 OYO
  2. Squat Thrusts x 18 OYO
  3. Hand Clap Merkin x 12 OYO
  4. Dips x 25 OYO
  5. High Knees x 19 OYO
  6. Oblique Crunches x 15 each side OYO
  7. Monkey Humpers x 17 OYO
  8. Rosalitas x 20 IC
  9. Calf Raises x 100 (50 each calf) OYO
  10. Squats x 25 OYO
  • Aggasi Suicides on the tennis court x 5

Mary:

  • Leg Lifts x 20 IC
  • Flutters x 20 IC
  • Freddie Mercuries x 15 IC
  • LBCs x 20

Announcements:

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

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