Date: 2023-12-26
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Birdman, Bluto, Cannoli, Deagle, FIFA (F3 The Capital) FNGs: None
COUNT: 7
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
Leg stretches x 10 OYO
Cherry Pickers x 12 IC
THE THANG:
Warm-up mosey along street with Ricky Bobby
Get coupons
4-Square: Station one person in each square of the 4-square. Three SETS, declining reps each set: Curls (with coupon) 30-25-20
Merkins 20-20-15
Squat (with coupon) 30-20-20
Overhead press (with coupon) 20-20-15
Mosey 1x around basketball court
Repeat for 3 sets total
Bro Burpees with partner in opposite square, 10x. Mosey around basketball court
Court exercises:
Forward Lunge walk across court. Backward run.
chair sit, passing ball down line from left to right, right to left Calf raises and dips
Mosey around basketball court
Repeat all 1x, but substitute high knees and skipping for the forward lunge walk.
Bro Burpees with partner in opposite square, 10x. Swap people in squares. Bro Burpees with partner in opposite square, 10x
MARY: none (Bro-burpees)
Count-a-rama
COT: celebrating DM’s 2 years in F3.
COT: reflect on life in your 4-square
F3 The Capital 