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freestate Grateful Saturday

Date: 2025-12-20
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Birdman, Bluto, Cannoli, Deagle, F3 Scabby, Horshack, Nomad, Pigeon, Winston, Moonman FNGs: None
COUNT: 12
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
• Curls with coupon x25 OMC, x20, x20, x20
• Skull crushers with coupon x15 OMC, x12, x12, x12
• Ground-to-overheads with coupon x 15 OMC, x10, x10, x10
• Squats with coupon, x20 OMC, x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat…, etc.
• Mosey

Set 2
• Chest press with coupon x25 OMC, x20, x20, x20
• Pickle pointers with coupon, x10 and hold 5 sec OMC, x10, x10, x10
• Assorted core (leg lift rosalitas, flutters, half mermaids, windshield wipers, Croatian hammers) • Repeat 1x using 2nd rep figure, repeat…, etc.
• Mosey

Set 3
• Chair sit and pass coupon x13 IC, x13
• Calf raises, x12 IC, x12
• Merkins x15 OYO, x20
• Repeat 1x using 2nd rep figure, repeat…, etc.

ANNOUNCEMENTS:
• N/A

COT: reflections on beauty and tragedy in the past week

Tags: freestate, Andrew Churchill, Birdman, Bluto, Cannoli, Deagle, F3 Scabby, Horshack, Nomad, Pigeon, Winston, Moonman