Closing 2020 Strong with 12s 31s and 20-20s

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

Warm Up

· Side Straddle Hop (SSH) x 20 IC

· Imperial Walkers x 20 IC

· Alternating Side Squats x 20 IC

· Arm Circles x 20 IC each side

· Michael Phelps x 15 IC

· Hairy Rockettes x 10 IC

· Cherry Pickers x 15 IC

· Spiced Rum Squat (on the ladder) x 20 OYO

· Light jog around the field – 2 rounds karaoke on the sides

The Thang:

· Jumping Jack Burpee Flash

o 10 SSH, followed by 5 burpees, 16 LBC, mosey when finished

o Plank position when completed until last one in

Repeat 12 times…


· Flutters x 20 IC

· Outlaw x 20 IC

· Freddie Mercury x 10 IC

· Superman count to 31 IC

· American Hammer x 20 IC

· Dollys x 10 IC


  • Gratitude all around the PAX. @Winston for a better back since he started. @Deagle for being thankful every night before bed – thinking about something postive about each family member. And YHC for losing 15 lbs in the last 15 weeks since AO launch. Plus a resolution to make COT a more regular part of the mix and to get the BackBlasts in on time!! Aye!

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