FreeState

Date: 2026-05-12
AO: FreeState
Q: Dungeon Master ,
PAX: Bluto, Winston, Dungeon Master, Mumford, Shepherd, Nomad FNGs: None
COUNT: 7
WARMUP:
– SSH x10 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– Michael Phelps x10 IC
– Seal Claps x10 IC
– Hairy Rockettes x10 IC
– Windmills x15 IC
– Motivators (single count) – 8x decreasing: SSH, half arm motion SSH, just leg SSH, and hop
– Cherry Pickers x15 IC
– Mosey – GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Slow curls OMC x16
– Slow bent over rows OYO x16
– Slow squats OMC x10
– Slow deadlift OMC x10
– REPEAT
– Mosey OR Count down – say “F3” at 3
– SET 2
– Calf Raises IC x15
– Chair Sit pass coupon IC x15
– Wall push-offs OYO x15
– Squats against wall OYO x15
– REPEAT
– Mosey OR Count down – say “F3” at 3
– SET 3
– Burpee OYO x10
– Slow Lunge OYO x16
– Chest Press IC x15
– Windshield wiper OYO x16
– REPEAT
– Mosey OR Count down – say “F3” at 3

MARY:
– LBC x 15 IC
– Protractor (5-6 angles, 5 count hold each)
– X-factors x10 IC
– American Hammers x10 IC

ANNOUNCEMENTS: Convergence
coming up in June (not sure of date), Teddy Roosevelt Island National Park

COT: appreciation of fellowship while traveling to other AOs