freestate Respect others

Date: 2025-11-18
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bluto, Cannoli, Deagle, Horshack, Mark Michael, Pigeon, Winston FNGs: None
COUNT: 8
WARMUP:
• SSH x20 IC
• Hillbillies x15 IC
• Hairy rockettes X15
• Inchworms x6 OYO
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• 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) x25, x20, x20
• Forward Lunge x16 OMC, 2nd rep: backward lunge X16 OMC; alternating lunch x10 OYO • Merkins x20, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey 2x court

Set 2
• Squat (with coupon) x20, x15, x15
• Core exercise (windshield wipers, leg lift rosalita, flutters, scissors) • Bend-over row (with coupon) x25, x20, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

Set 3
• Overhead press x25 OMC, x20 OMC, x20 OMC
• Tricep hammers (with coupon) x10 OMC, x10 OMC, x10 OMC
• Chest press x20 OMC, x20, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x

MARY:
• Hip raises with coupon, x10 OMC

COT: Be sensitive to others who may carry an invisible burden

ANNOUNCEMENTS:
• Thursday Drinks at Inn of Glen Echo, Nov 20, 6:30pm

Tags: freestate, Andrew Churchill, Bluto, Cannoli, Deagle, Horshack, Mark Michael, Pigeon, Winston