FreeState

Date: 2026-08-11
AO: FreeState
Q: Dungeon Master ,
PAX: Cannoli, Horshack, Dungeon Master, Mumford
FNGs: None
COUNT: 4
WARMUP:
– SSH x15 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– SSH x10 IC
– Hillbillies x15 IC
– Michael Phelps x10 IC
– Seal Claps x10 IC
– Arm circles x10 IC
– Hairy Rockettes x10 IC
– Windmills x15 IC
– Willie Maes 10 count hold x4
– Cherry Pickers x15 IC
– Mosey – GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Curls OMC x20, x20, x30
– Slow bent over rows OYO x20, x20, x30
– Slow squats OMC x15, 15, x15
– Slow deadlift OMC x15. 2nd and 3rd sets: Skull crushers x15, x15 – Mosey OR Count down – say “F3” at 3
– REPEAT x2
– SET 2
– Calf Raises OMC x15
– Chair Sit IC x15
– Wall push-offs OYO x15. 2nd and 3rd sets: Rifle carry in parking lot – Squats against wall OYO x15
– Mosey OR Count down – say “F3” at 3
– REPEAT x2
MARY:
– LBC x 15 IC
– Protractor (5-6 angles, 5 count hold each)
– X-factors x10 IC

ANNOUNCEMENTS: 9/11 climb
COT: pilgrimage highlights – how my daughter has grown