DATE: 2023-05-09
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Cannoli, FIFA, Wildcat
FNGs: Mumford
COUNT: 6
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Carolina Dry Docks x 15 OMC
Michael Phelps – 15 IC
Hairy Rockettes 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
THE THANG: Playground of Pain (and Murph-prep)
Break into groups and 2 rounds until 0635
Forward lunges x30 single count (all stations keep going until lunge is finished) Australian Pull Ups
Big Boy sit-ups
Squats
Step-ups
Merkins
MOSEY 2x playground track, 2nd lap add karaokes
REPEAT with backward lunges 30x single count
MOSEY 2x playground track, 2nd lap add high knees for half, then asskickers for 2nd half
REPEAT with stationary lunges 20x single count
MOSEY 2x playground track, skip during 2nd half of 1st lap, 2nd half of 2nd lap
MARY:
LBC x20 IC
Protractor (5-6 angles, 5 count hold each)
X-factors x 15 IC
reverse crunches x15 IC
American Hammers x 10 IC
Flutters 10 x IC
Scissors 10 x IC
COT: don’t let little stressors get you down, keep perspective on the big picture
F3 The Capital 