Cool Morning

Date: 2023-08-01
AO: freestate
Q: Dungeon Master (Amon)
PAX: Butter, FIFA, Deagle, Winston, Wildcat, Horshack, Dungeon Master (Amon), Shepherd FNGs: None
COUNT: 8
WARMUP:
SSH x 25 IC
Frankenstein x 15 OYO out and back
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Arm circles – 10 IC
Willie Maes x 10 OMC
Cherry Pickers x 10 IC

THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .
While one group runs around blacktop twice, other group does . . . Curls (with coupon)
Merkins (decline first)
Squat (with coupon)
Bend-over row (with coupon)
Overhead press (with coupon)
Forward Lunge across court
Repeat but one lap around blacktop
(two laps was a lot. As an alternative, do three sets but with only one mosey per set around the blacktop)
Jacob’s Lateral Ladders on court – 5 burpees, mosey across court, 4 burpees, mosey, and so on

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 10 IC
• Plank-o-Rama x 10 IC (front, right, front, left, front) • Flutters x 15 IC
• Scissors x 10 IC

Stretches called out by people in circle

ANNOUNCEMENTS: None
COT: keep perspective about all the security and comfort we have