freestate Spring is here!

Date: 2025-03-04
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, Deagle, Horshack, Mark Michael, Mumford, Pigeon, Winston, Hot Sauce, Beavis (from San Francisco) FNGs: None
COUNT: 11

WARMUP:
• SSH x20 IC
• Hairy rockettes X15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Inchworms x10 OYO
• 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
• Forward Lunge x20 OMC, 2nd rep: backward lunge in place X20 OMC, 3rd rep: forward lunge to center of circle then backward lunge back to edge of circle X12 OMC • Merkins hand-release x20, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey

Set 2
• Squat (with coupon) x30, x25, x20
• Dips x20, x15, x12
• Bend-over row (with coupon) x30, x25, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey

• Overhead press x30 OMC, x 20 OMC, x15 OMc
• Chair-sits x12 IC, x12 IC, x15 IC
• Tricep hammers (with coupon) x15 OMC, x12 OMC, x10 OMC
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey

MARY:
• Protractor OMC
• Scissors x10 IC
• Flutters x 10 IC
• LBCs x 15 IC

COT: focus on positive

ANNOUNCEMENTS:
• See slack

Tags: freestate, Bachelor, Cannoli, Deagle, Horshack, Mark Michael, Mumford, Pigeon, Winston, Hot Sauce, Beavis (from San Francisco)