freestate 3 real men (where’s everyone??)

Date: 2024-12-05
AO: freestate
Q: Deagle
PAX: Pigeon, Cannoli
FNGs: None
COUNT: 3
WARMUP:
– Side Straddle Hop (SSH) x 25 IC
– Swingbillies x15 IC
– Shoulder Taps x10 IC
– Plank-Jacks x10 IC
– Mountain Climbers x 10 IC
– Michael Phelps x10 IC
– Hairy Rockets x15 IC
– Frankenstein x 10 each direction
– Cherry Pickers x 15 IC
– Windmills x 10 IC
– Stretching

THE THANG:
The Thang – Dora and Diego going up and down the escalators
(but we were only 3 so… modified)
Pair up, one does the following while other runs to the other side and back: 1. Merkins x 75
2. Bicep Curls x 75
3. Overhead Presses x 75
4. Bend over Rows x 75
5. Squats x 75

Then with 50, and 30 (2 moseys between sets)

MARY:
– Reverse Crunches x 20 IC
– Dolly x 15 IC
– The pinguins x15 IC
– X Factor x16 IC
– Corkscrew x20 IC
– Dying Cockroach x 10 + Flutters x10 IC

ANNOUNCEMENTS:
– Saturday is a run workout
– Thursday, 12.19.24 is gift exchange Third-Thirsty-Thursday

COT:
– Appreciate the fact that you choose to wake up so early to go to your AO, while so many others on the highway are up so early just to make ends meet…

Tags: freestate, Pigeon, Cannoli