AO: FreeState
QIC: Horshack
The PAX: 4 – CashOnly, Winston, Deagle, Horshack
WarmUp: Grabbed some coupons . . . 25 SSHs IC, Side to Side Twists with Coupon x 20 each side IC, Rocky Balboas (toe tips on the coupon) for 60 seconds, Willie Mays Hays x 20 IC, Figure 4 Stretch OYO, Cracker Jacks x 15 OYO, Frankenstein x 10 strides each way OYO, 10 Don Quixotes IC, 10 Michael Phelps IC, 10 Cherry Pickers IC.
The Thang:
- 25 yards of Murder Bunnies to the top of Jacob’s ladder
- Jacob’s Ladder: 1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1 (on odd numbers Burpees, or even numbers Blockies)
- 25 yards of Murder Bunnies back, Rifle Carry coupon onto the blacktop
- Cross Grip Coupon Life x 15 (up to your chin) OYO
- Side Squats with Coupon x 10 each side OYO
- Combo Merkins on Coupon x 10 each side OYO
- Coupon Thrusters x 10 OYO
- Kettle Bell Swings with Coupon (up to eye level) x 15 OYO
- Narrow Stance Squats holding Coupon x 10 OYO
Mary:
- Vertical Coupon Windshield Wipers (over the coupon) x 10 each side OYO
- Big Boi Sit Ups (with feet inside coupon) x 20 OYO
- Leg Lifts w/ Rosalitas x 15 IC
- Horizontal Coupon Windshield Wipers (over the coupon) x 10 each side OYO
- Decline Plank-O-Rama 10 center, 10 right hand up, 10 center, 10 left hand up, 10 center IC
- Protractor 60 seconds, right into Flutter x 10 IC
COT: Gratitude for IronPAX Challenge Organizers at F3 Greenwood for many of the exercises used in this beatdown.
F3 The Capital 