freestate Bhinnek Tungal Ika (unity in diversity)

Date: 2024-09-17
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, Deagle, FIFA (F3 The Capital), Horshack, Mark Michael, Pigeon FNGs: None
COUNT: 8

WARMUP:
• SSH x20 IC
• Hairy rockettes X15
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20
• 1st rep: Forward Lunge walk across court and back, 2nd rep: lunge in place X20 OMC, 3rd rep: backward lunge in place X20 OMC • Merkins hand-release x20, x15, x10
• Repeat set using 2nd rep figure, repeat using 3rd rep figure… • Mosey 2x court

Set 2
• Squat (with coupon) x30, x25, x20
• Dips with alternating feet x20, x20, x15
• Bend-over row (with coupon) x30, x25, x20
• Repeat set using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

• Tricep hammers (with coupon) x15 OMC, x12 OMC, x10 OMC
• Bench press x20 OMC, x20, x15
• Chair-sits x20 IC, x15 IC, x15 IC
• Repeat set using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x

MARY:
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
• LBCs x 5 IC
• Flutters x 5 IC
• Scissors x5IC

ANNOUNCEMENTS:
• Thursday Drinks at Inn of Glen Echo, Sept 19, 6:30pm

COT: the consequences of Other-ing

Tags: freestate, Bachelor, Cannoli, Deagle, FIFA (F3 The Capital), Horshack, Mark Michael, Pigeon