freestate Beginnings

Date: 2025-08-26
AO: freestate
Q: Dungeon Master
PAX: CashOnly, Horshack, Mark Michael, Pigeon, Winston, Scud, Showme FNGs: None
COUNT: 8
WARMUP:
• SSH x15 IC
• Hairy rockettes x15 IC
• Imperial walkers x15 IC
• Inchworm with push-up x5 OYO
• 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
• Bent over 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, skip on long side

Set 3 (3 sets)
• Step-ups x20 OYO, x20, x20
• Dips x20 OYO, x20, x20
• Merkins x10 OYO, x10, x10
• MOSEY twice around court, karaoke on long side

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

MARY:
• Protractor
• Flutters x10IC
• Scissors x10IC
• Plankorama

ANNOUNCEMENTS:
• 9/11 stair climb

COT: First day of school, cherish the moments with your kids. Reflections on my pilgrimage walk in France with my daughter in August

Tags: freestate, CashOnly, Horshack, Mark Michael, Pigeon, Winston, Scud, Showme