freestate Tree of Freedom

Date: 2024-05-14
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, John Kluge, Pigeon, Winston FNGs: None
COUNT: 9

WARMUP:
• SSH x 25 IC
• Swingbillies x15 IC
• Hairy Rockettes 15 IC
• Carolina Dry Docks x 15 OMC
• Arm circles – 10 OMC
• Windmills x 10 ICÂ
• Cherry pickers x 15 IC

Mosey to drill yard

THE THANG:Â

4 corners – exercise at each of the 4 corners, mosey in between • Round 1, 7x burpees at each corner
• Round 2, 14x merkins at each corner.
• Round 3, 21x four count flutter at each corner.
• Round 4, 28x squats at each corner.

Interlude:
• People’s chair, 15x IC
• Pull ups
• Dips 30x

• Round 5, 21x SSHs at each of the 4 corners
• Round 6, 14x crunches at each of the 4 corners.
• Round 7, composite round: 7x burpees, 14x flutters, 21x squats, 14x Merkins

MARY:
• X-factors x 15 ICÂ
• American Hammer x 15 IC
• Baby crunches x 20 IC
• Scissors x 10 IC

ANNOUNCEMENTS:
• 5-14 sheep day!
• Thirsty Thursday this Thursday at Irish Inn of Glen Echo

COT:
• None

Tags: freestate, Andrew Churchill, Bachelor, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, John Kluge, Pigeon, Winston