The Coupon Supervisor Pays a Visit to FreeState

AO: #FreeState

QIC: @Horshack

PAX: 5 – @Magoo, @BlackDiamond, @Winston, @CashOnly, @Horshack

Warm Up

  • SSH x 25 IC
  • Imperial Walkers x 15 IC
  • Carolina Dry Docks x 10 IC
  • Cherry Pickers x 15 IC
  • 3 Laps around the blacktop – Karaoke / High Knees / Spints on long sides.
  • Arm Circles x 10 small / 10 wide – forward then backward IC
  • Michael Phelps x 15 IC
  • Windmills x 15 IC

The Thang – Coupon-orama

  • Circle Up with your Coupon – Half PAX on Legs; Half on Arms – AMRAP 45 seconds and 20 seconds to recover, 2 Rounds OYO
    • Arms: Coupon Curls, Upward Press (, Upright Rows
    • Legs: Jump overs Coupon, Deep Squats holding Coupon, Step ups
  • Coupon Supervisor (Rotating) – non supervisors take an initial lap around the blacktop
    • @Horshack – Bench Press (200)
    • @Magoo – Squats (250)
    • @CashOnly – Blockies (120)
    • @BlackDiamond – Lunges (150)
    • @Winstob – Upward Press (300)

Mary (Dealer’s Choice):

  • @Horshack: Plank-o-rama: x 10 center, x 10 right arm up, x 10 center, x 10 left arm up, x 10 left arm up, x 10 center IC
  • @Magoo: Free Birds (on hands and knees – stretch out one arm out and opposite leg) x 25 each arm/leg
  • @CashOnly: Dying Cockroach x 20 IC
  • @BlackDiamond: Protractor for 60 seconds
  • @Winston: Rodeo Flutters (Mini-Outlaws followed by Flutters) – 2 sets: 10 Rodeos clockwise, 10 flutters, 10 Rodeos counterclockwise, 10 Flutters

COT:

  • Q-Source: Foundation #5 – Preparedness.
  • Has 4 Quadrants (Q1, Q2, Q3, and Q4):
  1. Get Right: A daily commitment to accelerate fitness, fellowship, and faith
  2. Live Right: Purposeful contact with others leading to group advantage
  3. Lead Right: Honing the virtuous leadership skills for healthy communities and effective organizations
  4. Leave Right: Build a legacy with disruptive leadership toward group impact
  • Each Quadrant has “Q Points” which is a simple call to a difficult action

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