FreeState

Date: 2026-09-10
AO: FreeState
Q: Dungeon Master ,
PAX: Horshack, Winston, F3 Scabby, Mumford, Dungeon Master, Pigeon, Bluto, Wobegan FNGs: None
COUNT: 8
WARMUP:
– SSH x15 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– 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, x20
– bent over rows OYO x20, x20, x20
– squats OMC x15, 15, x15
– Skull crushers OMC x15, x15, x15
– Count down – say “F3” at 3
– REPEAT x2
– SET 2
– Merkins OMC x15, x15, x15
– Big boy situps OYO x15, x15, x15
– Snatches OYO x15, x15, x15
– Dips OYO x15, x15, x15
– Count down – say “F3” at 3
– REPEAT x2
– Mosey
MARY:
– LBC x 15 IC
– Protractor (5-6 angles, 5 count hold each)
– X-factors x10 IC
ANNOUNEMENTS: 9/11 climb
COT: college, first weeks