FreeState BackBlast 11/17/2020

AO: Free State

Q: @Horshack

PAX: 3: @BlackDiamond, @Deagle

Warm Up

  • Side Straddle Hop (SSH) x 25 IC
  • Imperial Walkers x 15 IC
  • Cherry Pickers x 15 IC
  • 4 laps jog around blacktop, with high knees on one side, and karaoke on opposite side
  • Will Mays Hays x 10 IC
  • Michael Phelps x 10 IC
  • Arm circles – front mini, front wide, reverse mini, reverse wide x 10 each IC

The Thang:

Circuit First Round – all exercises 45 seconds, 15 seconds to recover and get to next

    • Box Steps
    • Derkins
    • Bonnie Blairs
    • Chin up rows

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

Circuit Second Round – Repeat First Round


  • Plank Center, Right arm, Center, Left Arm, Center x 10 IC
  • LBCs x 20 IC
  • American Hammer x10 IC
  • Protractor for 60 Seconds followed by 10 Flutters IC
  • Stretches (self-pace)


  • Announcements:
  • @Horshack is out next Week
    • Deagle and Black Diamond will Q next week of Tues 11/24, and Sat 11/28
    • Thurs 11/26 (Thanksgiving) FreeState will be closed
  • Black Diamond is out for two weeks beginning December 15

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