freestate Rain or Shine, beaches!!!

Date: 2024-11-26
AO: freestate
Q: Dungeon Master
PAX: Cannoli, Bluto, Deagle, Pigeon
FNGs: None
COUNT: 5
WARMUP:
• SSH x20 IC
• Hairy rockettes X15IC
• Swingbillies x15IC
• 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, x15
• Forward Lunge X20 OMC, backward lunge X20 OMC, Forward Lunge X20 OMC, backward lunge X20 OMC • Merkins hand-release x20, x15, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th rep… • Mosey 2x court

Set 2
• Squat (with coupon) x30, x25, x20, x20
• Dips with alternating feet x20, x20, x15, x12
• Bend-over row (with coupon) x30, x25, x20, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th figure… • Mosey around court 2x, karaokes on long sides

• Overhead press x30, x25, then cleans x20, x15
• Chair-sits x20 IC, x15 IC, x15 IC, x15 IC (passing coupon) • Sliders (plank while dragging coupon from side to side) x20, x15, x15, x12
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th figure… • Mosey around court 2x

MARY:
• Leg lift hold x12 IC
• Scissors x10 IC
• Flutters x 10 IC
• LBCs x 20 IC

ANNOUNCEMENTS:
• Gift exchange at Third Thursday Drinks at Inn of Glen Echo, Dec 19, 6:30pm

COT: Thanks for the Fellowship from F3

Tags: freestate, Cannoli, Bluto, Deagle, Pigeon