AO: FreeState
QIC: Horshack
PAX – 5: CashOnly, BlackDiamond, Winston. Deagle, Horshack
Warm Up
· Side Straddle Hops 25 IC
· Ozzy Osbournes 20 IC
· 2 laps around blacktop (karaoke)
· Harry Rockets 15 IC each side
· Mountain Climbers 15 IC
· 2 laps around blacktop (ass kickers)
· Lounge Act 10 IC each leg
· Frankensteins 15 IC each way
· Stretching – 90 seconds OYO
The Thang: Coupon-o-rama Super Sets (5 lower half rep/5 upper half rep/10 full rep)
· Super Set Curls
· Super Set Wide Squat
· Super Set Press
· Coupon-o-cides x 2 (Rifle Carry b/w) long & short sides
· Super Set Row
· Super Set Side Narrow Squats
· Super Set Arm Extension
· Coupon-o-cides x 2 (Zombie Carry b/w) long & short sides
· Dips (Narrow Grip, Upright Coupon)
· Incline Merkins (Narrow Grip)
· Carolina Decline Dry Docks (toes on Upright Coupon)
Mary
· Plank-o-rama 10-10-10-10-10
· Big Boy Sit Ups x 20 IC
· Windshield Wipers (Vertical) 15 IC
· Outlaws (Butt on Coupon) 10 IC each way
· Dying Cockroach (Butt on Coupon) 15 IC
· Flutter 20 IC
COT: QSource – Foundation 3: Group
· Defined as a voluntary combination of two or more people
· Effectiveness of groups is based on their pursuit of mission and purpose
· People are naturally group forming
· Three types of groups: Lizards (purpose seeking), Bullfrogs (existence seeking), and Leeches (members feed off the bullfrogs and take from the group for themselves)
· Teams are at the core of all groups – they find problems (disadvantages) to remedy
· Teams create more opportunities for leadership, such as leading workouts and events at F3
F3 The Capital 