Sunrise

Date: 2023-12-05
AO: freestate
Q: Dungeon Master
PAX: Butter, Cannoli, Deagle, Dungeon Master, FIFA (F3 The Capital), Horshack, Mumford, Winston, Brony, Greenspan, Only Hope FNGs: 1 Only Hope
COUNT: 11

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
Michael Phelps – 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 ONCE, other group does . . . Curls (with coupon)
Forward Lunge
Dips with alternating feet
Repeat 1x

recovery mosey 2x court

Merkins
Squat (with coupon)
Bend-over row (with coupon)
Repeat 1x

Recovery mosey 2x court

Jacob’s Lateral Ladders on court – 5 burpees, run across court, 4 burpees, run, and so on

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 10 IC
• LBCs x 15 IC
• Reverse crunches x 15 IC

Name-a-rama

ANNOUNCEMENTS: None

COT: None