freestate School’s out!

Date: 2025-06-17
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Cannoli, CashOnly, Deagle, F3 Scabby, Horshack, Pigeon, Shepherd, Moonman, Bittolington FNGs: None
COUNT: 11
WARMUP:
• SSH x20 IC
• Inchworm with push-up x10 OYO
• Swingbillies x15IC
• Imperial walkers x15IC
• Hairy rockettes x15IC
• Arm circles forward and backward, small and big x10IC
• Twists x10IC
• Shoulder taps x10IC
• Mountain climber x10IC
• Cherry Pickers x 10 IC

5 minute jog

THE THANG:
Everyone Get coupons . . .

Set 1 (4 sets)
• Curls with coupon x20, x20, x16, x15
• Overhead presses with coupon x20, x20, x16, x15
• Bend over rows with coupon x20, x20, x16, x15,
• Squats with coupon x20, x20, x16, x15,
• SSH x10IC
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

• MOSEY

Set 2 (4 sets)
• Hoppin Burpees x10 OYO
• Hopover coupons x20 OYO
• Novi Sads (deadlifts) x20, x15, x15, x15
• Skull crushers x12, x12, x10, x10
• Lunges (forward, backward, forward x10, x10, x10, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Rifle carry one around court

MARY:
• Butterfly sit-ups x20 OYO
• Leg lift hold x10IC
• Scissors x10IC

ANNOUNCEMENTS:
• Thirsty Thursday on June 19? We will vote

COT: Longest day approaching, think about quality over quantity

Tags: freestate, Andrew Churchill, Cannoli, CashOnly, Deagle, F3 Scabby, Horshack, Pigeon, Shepherd, Moonman, Bittolington