freestate Rockettes

Date: 2025-07-15
AO: freestate
Q: Dungeon Master
PAX: Mark Michael, Horshack, F3 Scabby, Brony, Shepherd’s 2.0 FNGs: None
COUNT: 6
WARMUP:
• SSH x15 IC
• Hairy rockettes x15IC
• Imperial walkers x15IC
• Inchworm with push-up x5OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 IC
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (3 sets)
• Curls with coupon x20, x20, x20
• Overhead presses with coupon x15, x15, x15
• Deadlifts with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 2 (3 sets)
• Skull crushers x12, x12, x12
• Chest rows x15, x15, x15
• Squats with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 3 (3 sets)
• Hoppin Burpees x10 OYO, x8, x6
• Rocky Balboas against coupon x20 OYO, x20, x20
• Lunges without coupons x10, x10, x10
• MOSEY twice around court

• Rifle carry across court, leave coupon. Sprint back to start, mosey back. Repeat 3x.

MARY:
• Butterfly sit-ups x10 OYO
• Protractor
• Flutters x10IC
• Scissors x10IC
• Plankarama

ANNOUNCEMENTS:
• Thirsty Thursday, July 17
• Ruck n’ float, July 26

COT: Do something good today

Tags: freestate, Mark Michael, Horshack, F3 Scabby, Brony, Shepherd’s 2.0