freestate Winterfell

f3nano

June 18

Date: 2024-06-18
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Bluto, Cannoli, CashOnly, Deagle, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), F3 Scabby, Horshack, Mumford, Pigeon FNGs: None
COUNT: 11

WARMUP:
• SSH x 20 IC
• Hairy Rockettes x 15 IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward - 10 IC
• Michael Phelps x 10 IC
• Willie Maes x 10 IC
• Cherry Pickers x 10 IC

THE THANG:
• Everyone Get coupons . . .

• Curls (with coupon) x30, x25, x25
• Forward Lunge x20 OMC, x20 OMC, x20 OMC
• Merkins x20, x16, 16x
• Mosey around court
• Repeat 2x using 2nd rep figure, then 3rd rep figure…

• Squat (with coupon) x30, x25, 25
• Dips with alternating feet x20 OMC, x20 OMC, x20 OMC
• Bend-over row (with coupon) x20, x15, x15
• Mosey around court
• Repeat 2x…

• Sit-ups against wall x15 OYO
• Chair-sits x 20 IC
• Overhead press (with coupon) x30, x25, x25
• Mosey around court
• Repeat 2x…

MARY:
• Plank-a-rama
• Freddy Mercurys x 15 IC
• LBCs x20 IC
• Reverse crunches x15 OC
• Flutters x 10 IC high
• Scissors x15 IC
• X-factors x 15 IC

ANNOUNCEMENTS: 6/20 6:30pm, Thirsty Thursday, Irish Inn of Glen Echo,

COT: HAGS! (have a good summer!)

Tags: freestate, Bachelor, Bluto, Cannoli, CashOnly, Deagle, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), F3 Scabby, Horshack, Mumford, Pigeon