freestate Beginnings

Date: 2024-09-03
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, CashOnly, Auditor
FNGs: None
COUNT: 5

WARMUP:
• SSH x 20 IC
• Hairy Rockettes x 15 IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Willie Maes x 6 IC
• Cherry Pickers x 10 IC

THE THANG:
• Everyone Get coupons . . . 3 reps of each set

Set 1:
• Curls (with coupon) x30, x25, x25
• Forward lunge walk x30, x25, x 20
• Merkins x20, x15, 15x
• Mosey around court
• Repeat 2x using 2nd rep figure, then 3rd rep figure…

Set 2:
• Squat (with coupon) x30, x25, 20
• Dips with alternating feet x20 OMC, x15 OMC, x15 OMC
• Bend-over row (with coupon) x20, x15, x15
• Mosey around court
• Repeat 2x…

Set 3:
• Chair sit against wall x20 IC, x15, x15
• Overhead press (with coupon) x30, x25, x25
• Backward Lunge x30 OMC, x24 OMC, x20 OMC
• Mosey around court
• Repeat 2x…

MARY:
• Plank-a-rama
• LBCs x15IC
• X-factors x 15 IC

ANNOUNCEMENTS: New AO in Georgetown, Hoya Paxa (sic), Wednesdays 5:30am

COT: Beginnings

Tags: freestate, Bachelor, Cannoli, CashOnly, Auditor