Date: 07/12/2022
Pax: Coors, Optimus, Bubblegum (PAX of the Day), Crash, OCB (QIC)
Warm Up:
-15 Windmills
-15 Bean Pickers
-15 Imperial Storm Troopers
-15 Hillbillies
-20 Side Straddle Hops (IC)
-15 Merkins (IC)
-10 Windmills
-10 Bean Pickers
-10 Imperial Storm Troopers
-10 Hillbillies
-10 Side Straddle Hops (IC)
-10 Merkins (IC)
-5 Burpees
-Parking Lot Lap
-15 Coupon Complex
The Thang:
Deconstructed Coupon Complex – line up along the curb with your coupon
-10 Coupon Squat —-> run to the first line —-> 5 Burpees
-15 Coupon Curls —-> run to the first line —-> 5 Burpees
-15 Coupon Overhead Press —-> run to the first line —-> 5 Burpees
-15 Skull Crushers —-> run to the first line —-> 5 Burpees
REPEAT-O
Last Round
-10 Coupon Squat —-> run to the first line —-> 3 Burpees
-10 Coupon Curls —-> run to the first line —-> 3 Burpees
-10 Coupon Overhead Press —-> run to the first line —-> 3 Burpees
-10 Skull Crushers —-> run to the first line —-> 3 Burpees
Parking Lot Lap
Run to the Hill behind the bathroom
-10 Squat and the bottom of the Hill
Run up the Hill
-10 Dips
Run down the Hill
-10 Lunges each leg
Run up the Hill
-10 8 Count Step-Ups
REPEAT-O
Mosey back to the Coupons and carry them back to the Flag
Mary:
-10 Side Straddle Hops (IC)
-10 Merkins (IC)
-10 Homer to Marge (with a 10sec Homer)
-15 Low Flutter
-20 LBC’s (OYO)
-15 American Hammers (IC)
-60sec Plank
-20 LBC’s (OYO)
-5 Homer to Marge (with a 10sec Homer)
Moleskin:
Another beautiful day with mild temps and 5 eager PAX ready to work. We got busy with a nice mix of strength training and Cardio with the goal of keeping our heart rates up and to be constantly in motion. I was pleasantly surprised to see Bubblegum out today and I chose him for PAX of the day because I saw him grinding it out and giving good effort and that’s all you can ask of anyone out there, don’t cheat yourself, work as hard as you know that you can. Coors was runner up for PAX of the day for always remembering to pick up the 6. Crash and Optimus were as steady as always. All in All it was a great day to be alive and out with my friends working out. As always, my hope is that I served the purpose and spirit of F3 in my Q this morning. Until next time, OCB signing out
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