Deagle Returns to FreeState and Delivers a EMOM Thumpin’

AO: FreeStateQIC: @Deagle
PAX: -6 @Retail (visiting from AO in Valley Forge, PA!), @Winston, @CashOnly, @Black Diamond, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 20 IC
· Imperial Walkers x 20 IC
· Side Skating x 15 IC

Mosey around the blacktop, high knees on the sides

· The Chinook x 20 IC each side
· Michael Phelps x 15 IC
· El Capitan x 15 each direction
· Cherry Pickers x 15 IC

Mosey around the blacktop, karaoke on the sides

· Frankenstein x 15 out and back
· Merkins x 15 IC
· Baby burpees x 10 on Q
· Windmills x 15 IC
· Plank and shoulder taps x 15

Mosey around the blacktop, ass kickers

The Thang:

10 minutes of EMOM (Every Minute On the Minute) with coupons
· Pull ups x15
· Bi-ceps x10
· Push ups x10

Jacob’s Ladder 4-3-2-1

10 minutes of EMOM (Every Minute On the Minute)
· Dips x15
· Squats x10
· Merkins x10

Mary:
· Flutters x 20 IC
· Freddie Mercury x 15 IC
· Windshield wipers x 20
· Travoltas x15 IC
· Little Mermaid x20 IC
· Dollys x 10 IC + 10 flutters

COT:

  • Coffeeteria

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