Date: 2025-04-29
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Cannoli, Dungeon Master, Dungeon Master, F3 Scabby, Mark Michael, Mumford, Winston FNGs: None
COUNT: 9
WARMUP:
• SSH x15 IC
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• inchworms push-ups x6 OYO
• Twists x10IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 5IC
• Cherry Pickers x 10 IC
THE THANG:
Everyone Get coupons . . .
Set 1 (4 sets)
• Curls with coupon x30, x25, x20, x25
• Squats with coupon x20, x15, x15, x15
• Inclined merkins on coupon x20, x15, x12-15, x10-15
• MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…
Set 2 (3 sets)
• overhead press x30 OMC, x25; then chest press x25 OMC, x20
• calf raises x30 OYO, x20 OYO, carolina dry docks x20 OMC, monkey humpers x15 OYO
• Bend-over row with coupon x30 two-handed, x30 (half one-hand, half the other), x24 (half one-hand, half the other), x25 • MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…
MARY:
• Flutters x 15 IC with coupon
• Butterfly sit-up with coupon x10 OYO
• Scissors x15 IC
ANNOUNCEMENTS:
• Amon’s 50th Birthday party! May 10, 2:30-5:30pm, Cabin John Regional Park, 7400 Tuckerman Lane, Pavilion G
COT: Happy Spring!
Tags: freestate, Andrew Churchill, Bachelor, Cannoli, Dungeon Master, Dungeon Master, F3 Scabby, Mark Michael, Mumford, Winston
F3 The Capital 