Date: 2024-05-28
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Bluto, Deagle, Dungeon Master, Horshack, Mark Michael, Mumford, Pigeon, Winston FNGs: None
COUNT: 10
WARMUP:
• SSH x25 IC
• Swingbillies x15 IC
• Carolina Dry Docks x15 OMC
• Michael Phelps x15 IC
• Hairy Rockettes x15 IC
• Windmills x15 IC
• Cherry Pickers x15 IC
THE THANG:
Break into two groups. Group 2 is the pacer.
• SET1
◦ Group 1: Pull-ups
◦ Group 2: Forward lunges across basketball court (Group 2 = PACER - all stations keep going until lunge is finished) ◦ Group 1: Dips
◦ Group 2: Backward lunges in place x30 single count
◦ Group 1: Squats
◦ Group 2: Forward lunges in place x30 single count
◦ ALL: mosey to front of school and back
• SET2
◦ Group 1: Merkins
◦ Group 2: mosey around basketball court, karaokes on long side ◦ Group 1: Step-ups
◦ Group 2: mosey around basketball court, karaokes on long side ◦ Group 1: Carolina drydocks
◦ Group 2: mosey around basketball court, karaokes on long side ◦ ALL: mosey to front of school and back
• SET3
◦ Group 1: Merkins
◦ Group 2: Chair sit x20 IC
◦ Group 1: high knees
◦ Group 2: Chair sit x20 IC
◦ Group 1: Monkey humpers
◦ Group 2: Chair sit x15 IC
◦ ALL: mosey to front of school and back
• Burpee sets on basketball court - 5 burpees, mosey across to other line, 4 burpees, mosey back, 3 burpees, etc.
MARY:
• LBC x 20 IC
• Protractor (5-6 angles, 5 count hold each)
• X-factors x15 IC
• reverse crunches x15 IC
• American Hammers x10 IC
• Flutters x10 IC
• Scissors x10 IC
• Pigeon crunches x10 OMC
• Pigeon stretches x10 OMC
ANNOUNCEMENTS: 6th Annual Convergence, June 1, 7am start, Teddy Roosevelt Island National Park
Tags: freestate, Andrew Churchill, Bachelor, Bluto, Deagle, Dungeon Master, Horshack, Mark Michael, Mumford, Pigeon, Winston
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