freestate Hello Darkness

Date: 2024-10-08
AO: freestate
Q: Dungeon Master
PAX: Deagle, Dungeon Master, FIFA (F3 The Capital), Pigeon, Bachelor, Horshack, Winston, FNGs: None
COUNT: 9

WARMUP:
• SSH x25 IC
• Frankensteins X15 OYO, X15 OYO return
• 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
• Forward Lunge, x20 OMC, 2nd rep: backward lunge X16 OMC, 3rd rep: forward and backward, x10 OMC • Merkins hand-release x20, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey 2x court

Set 2
• Squat (with coupon) x30, x25, x20
• Prone skull-crushers x12, x10, x10
• Bend-over row (with coupon) x30, x25, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

• Overhead press X30x, X25, X20
• Chair-sits x15 IC, x15 IC, x20 IC (pass the coupon)
• Wipers OYO, X20, X20, X20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, skip on long sides

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

COT: thoughts to hurricane victim and appeal for donations

ANNOUNCEMENTS:
• None

Tags: freestate, Deagle, Dungeon Master, FIFA (F3 The Capital), Pigeon, Bachelor, Horshack, Winston,