LoCo-1-8-2020 “Coupon County Fair”

1-8-2020

0530

AO: LoCo- (BMRS-Bulldog)

QIC: Bobcat

The PAX: 17 strong- Refueler, Rikers, MicroChip, Empire, Silver, Pre, Shute, Brisket, Bolt, Bobcat, Dial-tone, Gigawatt, Hydro, Boone, Beast, Nolan, Mutumbo

WOW!- AND Socially Distant I may add!

0515 Crew- MicroChip, Bolt, Gigiwatt, Shute, Bobcat, Brisket, Refueler= 80 Burpees (different styles)

Coupon County Fair

Warm-Up: SSH, Cherry Pickers, Side Stretch, Arm Circles, Michael Phelps, Butterfly, DD and Cobra Kai

Thang 1-Foundation Ferris Wheel- 10X reps-rinse and repeat continuous circuit for 4 minute song “Best of You” Foo fighters

• Upfront Squats
• Back Squats
• Upright rows
• Lunges
• Farmers walk parking lot/exchange hands- ~80 yards- 2 ways
• 1 lap

Thang 2- Arnold Classic- continuous circuit-10x reps-rinse and repeat for 4:30 song “Gimmie Shelter” Rolling Stones

• Plyo-Merkins

• Dips
• Incline Merkins
• Balboas (toe Taps)
• Farmers walk parking lot/exchange hands- ~80 yards-2 ways
• Lap 2

Thang 3-Magnus Loop- continuous circuit -10x reps-rinse and repeat for song 3:30 song “The Game” by Motorhead

• Ax swings, kettlebell swings, bicep curls
• lap 3

Extra Credit

• 10 deconstructed burpees, 10 side plank burpees, 10 plank hop burpees

COT- Golden nuggets for the day!

• “What you are is your Gift from God, what you become is your gift to God”. You can always be better with Fairness, Decency, Manners, and Respect. Being accountable and dependable are everything!!
• “Not to have control over the senses is like sailing a rudderless ship, bound to break in pieces on coming in contact with the very first rock” More and more people in our society need to learn to “Act” vs “React”. Be the positive example with your families, work and the community.
• Notes-@Rikers- Faith is also “Being part of something Bigger than yourself”. Spoke about growth and opening new AOs and QIC training next Tuesday 12th. @Microchip reminded everyone to add their Burpees.