3 Mile Canal Run & Beatdown @ FreeState

AO: #FreeStateQIC: @Winston
PAX: 5 – @Magoo, @Deagle, @BlackDiamond, @Horshack, @Winston

Warm Up:
– SSH x 25 IC
– Windmills x 15 IC
– Cherry Pickers x 15 IC
– Hairy Rockettes x 15 IC
– El Capitan x 10 OYO

The Thang:
– 3 Mile Run
– Every two minutes: 10 descending rounds of Merkins and Lunge Steps (10-9-8-7-6-5-4-3-2-1)

Mary (@Magoo MaryQ – rotate around the PAX):
– @Magoo: Airplanes x 10 each foot IC x 2
– @Horshack: See Saws x 5 lean forward, squeeze in, push back IC
– @Deagle: Reverse Protractor (lift torso off ground) x 60 Seconds on Q’s count
– @BlackDiamond: TwistedHammers (one leg straight out front, the opposite knee twisted over straight leg) x 10 IC
– @Winston: Flutter x 20 IC

COT: @Wibston discussed the Story of Amy Purdy (https://amypurdy.com) a snowboarder and who lost her legs to Meningococcal Meningitis. Discussed intentionality and the ability of people to commit themselves to something seemingly impossible and achieve it.

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