Playground of Pain

DATE: 2023-01-10
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Cannoli, Butter, CashOnly, Deagle, Winston
FNGs: FIFA
COUNT: 7
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Arm circles and shoulder shrugs – 10
Frankenstein x 15 OYO out and back
Carolina Dry Docks x 15 OMC
2x moseys around the court, Karaoke on long sides
Hairy Rockettes 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC

THE THANG: Playground of Pain
Break into 4 groups. 3 rounds. Mosey lap after each round. Bear crawl (all stations keep going until movement is finished) Merkins
Australian Pull Ups
Squats

Lunge-walk forward 20x (all stations keep going until movement is finished) Dips
Australian Pull Ups
Squats

Lunge walk backwards 20x (all stations keep going until movement is finished) Reverse crunches
Step ups
Squats

Jacob’s Ladder
Start at bottom. Back and forth up and down hill. 5 burpees at bottom, 4 at top, 3 at bottom, 2 at top, 1 at bottom/finish. No sprinting (too dark)

MARY:
Big boy sit-ups x 15 OMC
American Hammers x 10 IC
X-factors x 15 IC
Baby crunches x20 IC
Leg flapping (10x small, 10x big)
Scissors 10 x IC

COT: reflections on January 8 riots at Brazilian government institutions – symbols of democracy. Don’t take democracy for granted

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