A Misty Coupon-orama at #FreeState

4 Strong at #freestate for a misty Couponorama Q’d by @Horshack, with @Deagle, @Winston, and @Black Diamond

AO: #freestate

QIC: @Horshack

PAX: 4 – @Deagle, @Winston, @Black Diamond, and @Horshack

Warm Up

  • SSH x 25 IC
  • Imperial Walkers x 15 IC
  • Arm Circles x 10 small / 10 wide – forward then backward IC
  • 2 Laps around the blacktop–High Knees on long sides.
  • Merkins x 10 IC
  • Cherry Pickers x 15 IC
  • Windmills x 15 IC
  • 2 Laps around the blacktop– Karaoke on long sides.

The Thang – Coupon-orama

  • Circle Up with your Coupon – Half PAX on Legs; Half on Arms – AMRAP 40 seconds and 20 seconds to recover, 3 Rounds w/ Coupon-icides in between
    • Arms Side of the Circle:
      • Curls,
      • Upward Press,
      • Upright Rows
    • Legs Side of the Circle:
      • Jump overs Coupon,
      • Deep Squats holding Coupon
      • Side lunges holding Coupon
    • Yoke Walk to the other side of the circle after each set
    • After each round, Coupon-icides
      • Basketball court: carry coupon to top of key, return, pick up coupon and take it to midcourt, return, pick up coupon and take it to opposite key, return, pick up coupon and take it to the end line, return, pick up coupon and bring it back to starting line.

Mary:

  • 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
  • Leg Lift Rosalitas x 15 IC
  • Birddogs x 10 (5 each side) IC
  • Big Boi Sit Ups x 15 OYO
  • Rodeo Flutters = (10x Outlaws CC, 10 x Outlaws C, 10 Flutters) x 2 IC
  • Burpees x 10 OYO (@Black Diamond “It’s not really a workout without Burpees”)
  • LBCs x 15 IC
  • Protractor for 60 Seconds, immediately followed by Flutter x 10 IC

COT:

Q-Source Q1.4 The Jester

· The Jester are the temptations that hinder our acceleration in life

· Shows up in patters to take us off track (yo-yo 40, etc.)

· Often, the Jester shows up as pride, anxiety, and laziness

· The Jester says “At least I’m not as bad off as that other guy. As long as I do enough good things that outweigh the bad.”

Coffeeteria

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