freestate Simple pleasures

Date: 2024-10-29
AO: freestate
Q: Dungeon Master
PAX: Horshack, F3 Scabby, Deagle, Drop-in, Mosey, Pigeon
FNGs: None
COUNT: 8

WARMUP:
• SSH x20 IC
• Frankensteins 20x OYO, 20x OYO
• Swingbillies 15x IC
• 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
• Greatest stretch x 20 OYO
• Willie Maes x 10 IC
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20
• Forward Lunge walk across court 20X steps, 2nd rep: backward lunge in place X20, 3rd rep: forward and backward pendulum lunge X20 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
• Chest press x20, x20, x20
• Wipers x20, x20, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

Set 3
• “Ovios” (not sure of name; on your six, raise two feet up and touch them) x20, x15, x15 • Overhead presses with coupon, x20, x20, x20
• Chair-sits while passing a coupon x16 IC, x12 IC, x12 IC
• Calf raises x20, x20, x20
• Repeat 1x 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
5 count break

• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
15 count break

• LBCs x 5 IC
• Flutters x 5 IC
• Scissors x5IC

COT: Enjoy small pleasures such as making nutella mousse with 3 year old niece and nephew

ANNOUNCEMENTS:
• Grunt on Nov 11

Tags: freestate, Horshack, F3 Scabby, Deagle, Drop-in, Mosey, Pigeon