Fields of Waldorf

Date: 2023-09-19
AO: freestate
Q: Dungeon Master (Amon)
PAX: FIFA, Mumford, Butter, CashOnly, Wildcat, Deagle, Horshack, Churchill, Doughboy FNGs: None
COUNT: 10
WARMUP at parking lot:
SSH x 25 IC
Swingbillies x15 IC
Carolina Dry Docks x 15 OMC
Frankenstein x 15 OYO out and back
Neck roll 10 OYO right, then 10 OYO left
Michael Phelps 10 OMC
Arm circles – 10 OMC, forward, backward
Windmills x 10 IC
Willie Mays x 10 IC
Cherry Picker 15 IC

THE THANG:

Agassis – Tennis court suicide drills. 3x

5 of Diamonds on tennis court (it’s dark out!)
Performed on a large diamond (i.e. a square).
For the first round, do 7 reps burpees OYO at each of the 4 corners with a mosey in between corners. Round 2, 10 four-count flutter kicks OMC at each of the 4 corners. Round 3, 15 merkins OMC at each of the 4 corners.
Round 4, 20 squats OMC at each of the 4 corners.
Round 5, 15 big boy situps OYO at each of the 4 corners.
Mosey around playing field. (In total we ran about 3,000 steps)

MARY:
X-factors x 15 IC
American Hammer x 15 IC
Baby crunches x 20 IC
Scissors x 10 IC
Diamond plank, hikd while each person takes turn to count to 10

ANNOUNCEMENTS:
New AO forming in Potomac

COT: