Date: 2023-10-10
AO: freestate
Q: Dungeon Master
PAX: CashOnly, ShowMe, Horshack, John Kluge, Winston, Baguette, Butter, Mumford, FIFA, Andrew Churchill, Greenspan, Shepherd, Pluto FNGs: 3 Greenspan, Shepherd, Pluto
COUNT: 14
WARMUP:
SSH x 25 IC
Hairy Rockettes x 15 IC
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Michael Phelps – x 10 IC
Willie Maes x 10 IC
Cherry Pickers x 10 IC
THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .
TWO SETS:
While one group runs around blacktop ONCE (add karaoke, high knees, ass-kickers, skip, regular mosey), other group does . . . Curls (with coupon)
Merkins
Squat (with coupon)
Bend-over row (with coupon)
Overhead press (with coupon)
Forward Lunge walk across court (no coupon, while other group does chair sit) Repeat 1x
MARY:
• Freddy Mercurys x 15 IC
• X-factors x 15 IC
• Hip Raises x 10 OMC (hold 5 sec)
• American Hammer x 10 IC
• LBCs x 15 IC
• Reverse crunches x 10 IC
ANNOUNCEMENTS:
Invigor8 Watch party tonight
Potomac Rising AO: 5:45AM Wednesdays
COT: thoughts for Israelis and Palestinians and our AO members affected by the Hamas attack in Israel including family members killed
F3 The Capital 