freestate The Cold Focuses the Mind

Date: 2025-01-21
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Bluto, Cannoli, Dungeon Master, Horshack, Mark Michael, Pigeon FNGs: None
COUNT: 7
NOTE: 14 degrees cold, so we mixed in short moseys between every 3-5 exercises, totaling 3000 steps (1.5 miles)

WARMUP:
• SSH x20 IC
• MOSEY
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• MOSEY
• 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

THE THANG:
Everyone Get coupons . . .

Set 1 (3 sets)
• Curls (with coupon) x30, x25, x20
• Forward Lunge X20 OMC, backward lunge X20 OMC, Forward and backward X20 OMC • Carolina dry-docks x20, x15, x15
• Monkey humpers OMB x 15, x15, x12
• MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Set 2 (3 sets)
• Squat (with coupon) x30, x25, x20
• Bend-over row (with coupon) x30, x25, x20
• Skull-crushers (with coupon) x15, x15, x12 OYO
• Dead lift (with coupon) x15, x15, third set changed to Hip raise and hold with (coupon) x15 OMB • MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

MARY:
• Scissors x15 IC
• Flutters x 10 IC high and slow, x10 IC fast and low
• LBCs x 20 IC

ANNOUNCEMENTS:
• Gift exchange at Third Thursday Drinks at Inn of Glen Echo, Jan 23, 6:30pm • Super bowl party chez Cannoli – please RSVP by Jan 22

COT: Focus on priorities, find the goodness

Tags: freestate, Bachelor, Bluto, Cannoli, Dungeon Master, Horshack, Mark Michael, Pigeon