F3 FreeState BackBlast December 3 2020

AO: #FreeState
QIC: @Deagle
PAX: 3 – @Winston, @Deagle, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Imperial Walkers x 15 IC

· Mountain Climbers x 15 IC

· Merkins (traditional pushups) x 20 IC

· Cherry Pickers x 15 IC

· Shenook (or whatever you call it…) x 10 short, 10 wide and other direction IC

· Wind mills x 15 IC

· Travolta planks x 15 each side IC

· Alarm Clock (5 reps)

· Light jog around blacktop

o 1 traditional run

o 1 karaoke run

The Thang:

· Main Field, 4 stations, one is running, and the rest are working out X 2
When done, run up the hill and do 5 burpees

o Step Ups

o Dips

o Squats

o Erkins


o Flutters x 15 IC

o Side crunches x 20 IC each side

o LBCs x 15 IC

o Dying Cockroach x 15 followed by 10 Freddie Mercury IC

o Rosalita x15 IC

o Reverse Crunches x10 IC


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