freestate Kilimanjaro Climb

Date: 2024-12-03
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, Deagle, Mark Michael, Pigeon, FIFA (F3 The Capital), 2 percent FNGs: None
COUNT: 8

WARMUP:
• Mosey
• SSH x20 IC
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Helico-lunge-twist x10
• 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

MARY part 1:
• Butterfly sit up x20
• Russian twist x10 IC
• LBCs x 20 IC

Set 2
• Squat (with coupon) x30, x20, x20
• Skull-crushers x10, x10, x10
• Bend-over row (with coupon) x30, x25, x20
• Calf raises, x20, x20, x15
• Chair sit, pass coupon c 14-15x IC
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure,

MARY part 2:
• Leg lift hold x10 IC
• Scissors x10 IC
• Flutters x 10 IC

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

COT: Cheers to Horshack climbing Kilimanjaro

Tags: freestate, Bachelor, Cannoli, Deagle, Mark Michael, Pigeon, FIFA (F3 The Capital), 2 percent