freestate The Sound of Silence

Date: 2024-04-16
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, FIFA, Pigeon, Shepherd
FNGs: None
COUNT: 6

DATE: 2024-4-15
AO: Freestate
Q: Dungeon Master

WARMUP:
• SSH x 20 IC
• Frankenstein X20 OYO
• Imperial walkers x 15 IC
• Swongbillies x15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck rotations
• Willie Maes x 10 IC
• Cherry Pickers x 10 IC

THE THANG:
• Get coupons . . .divide in two groups. Pacers run about 300 feet while other group does exercise:

• Curls (with coupon)
• Forward Lunge
• Half-plank
• Repeat 1x

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

• Sit-ups feet against wall
• Chair-sits
• Overhead press (with coupon)
• Repeat 1x (if you have time)

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x10 IC
• LBCs x 15 IC
• Reverse crunches x15 IC
• Scissors x 15 IC

ANNOUNCEMENTS: thirsty Thursday at Inn of Glen Echo, 6:30pm

COT: mental illness awareness

Tags: freestate, Bachelor, Cannoli, FIFA, Pigeon, Shepherd