Date: 2024-05-07
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Baguette, Cannoli, CashOnly, Deagle, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, Mark Michael, Mumford, Pigeon, Winston FNGs: None
COUNT: 14
WARMUP:
• SSH x 25 IC
• Swingbillies x15 IC
• Carolina Dry Docks x 15 OMC
• Michael Phelps – 15 IC
• Hairy Rockettes 15 IC
• Windmills x 15 ICÂ
• Cherry Pickers x 15 ICÂ
THE THANG:
Playground of Pain (and Murph-prep)
Break into groups and 2 rounds of each set
• SET1
◦ Forward lunges x30 single count (pacer – all stations keep going until lunge is finished) ◦ Australian Pull Ups
◦ Big Boy sit-ups
• SET2
◦ Step ups
◦ Merkins 30x (pacer)
◦ Crunches
• SET3
◦ Squats 35x (pacer)
◦ Dips
◦ Reverse crunches
• MOSEY 2x playground track between each set
• Bonus SET (one time only)
• Squats 30x
• Merkins 20x
• Pull-ups 10x
MARY: n/a. Stretches
ANNOUNCEMENTS: coffeeteria and playground demolition (part 2) at Dungeon Master’s house 5/11 8-9:30am
COT: solidarity
Tags: freestate, Andrew Churchill, Bachelor, Baguette, Cannoli, CashOnly, Deagle, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, Mark Michael, Mumford, Pigeon, Winston
F3 The Capital 