FreeState

Date: 2026-04-09
AO: FreeState
Q: Dungeon Master ,
PAX: Pigeon, Cannoli, Dungeon Master, Bachelor, Shepherd
FNGs: None
COUNT: 5
WARMUP:
– SSH x20 IC
– Hairy rockettes x15 IC
– Imperial walkers x15 IC
– Inchworm with 3 merkins, 5x OYO
– Twists OYO
– Michael Phelps x 10 IC
– Willie Maes x10 IC
– Greatest stretch x10
– Cherry Pickers x 10 IC
– Mosey warm-up

THE THANG:
Everyone Get coupons . . .
Set 1
– Step-ups, Pull-ups, Repeat
– Step-ups, Burpees
– Mosey
Set 2
– Curls with coupon x25 OMC, x20, x20
– Skull crushers with coupon x15 OMC, x12, x12
– Squats with coupon, x20 OMC, x15, x15
– Ground-to-overheads with coupon x 15 OMC, x10, x10
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 3
– Merkins x15 OYO, x15, x15
– Chest press with coupon x25 OMC, x20, x20
– Bend-over row (with coupon) x30 OMC, x25, x25
– Forward Lunge
– 1st rep: walk across court
– 2nd rep: walk across court
– 3rd rep: backward lunge in place X16 OMC
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey

MARY:
– Flutters x 10 IC
– Scissors x10 IC
– Flutters x 8 IC
– Scissors x8 IC
– Flutters x 6 IC
– Scissors x6 IC
– LBCs, x15 IC
– Walk up your legs, x10 each OYO

ANNOUNCEMENTS:
– N/A

COT: Bat houses are beneficial