FreeState

Date: 2026-09-17
AO: FreeState
Q: Dungeon Master ,
PAX: Mark Michael, Horshack, Dungeon Master, Mumford, Winston FNGs: None
COUNT: 5
WARMUP:
– SSH x15 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– Hillbillies x15 IC
– Michael Phelps x10 IC
– Inchworms with 2 merkins x5
– Arm circles x10 IC
– Frankensteins in place x10 IC
– Greatest stretch
– Downward dog
– Willie Maes 10 count hold x4
– Cherry Pickers x15 IC
– Mosey
GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Curls OMC x20
– Bent over rows OYO x20
– Squats w coupon OMC x15
– Skull crushers OMC x15
– REPEAT x3
– SET 2
– Chair sit
– Squats along wall
– Calf raises x15
– Lunges
– REPEAT x3
– Mosey
MARY:
– LBC x 15 IC
– Leg lifts x10 IC
– X-factors x10 IC
– American hammer

ANNOUNCEMENTS: Thirsty Thursday, 9/17 6:30pm, Irish Inn at Glen Echo COT: finding your fit at college