AO: The Farm
QIC: Infinity
The PAX: Chile and Running Man
Warm up: Don Quixotes, Cherry Pickers, Air Squats, Merkins, and LBACs.
The Thang:
1 Round, 40 sec on, 20 sec off, of the following:
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Coupon Shoulder Presses
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Bulgarian Split Squats, left leg
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Bulgarian Split Squats, right leg
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Bent Over Coupon Rows
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Merkins
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Coupon Lunges, alternating
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Penguin Jumps
10 reps, 12-count cadence, of the following:
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Coupon Shoulder Presses
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Bulgarian Split Squats, left leg
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Bulgarian Split Squats, right leg
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Bent Over Coupon Rows
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Merkins
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Coupon Lunges, left leg
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Coupon Lunges, left leg
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Weighted Calf Raises
Filler Exercises
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10 Squat-Curl-Press with Coupon
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25 Coupon Swings
Mary: Big Boy Sit-ups, American Hammers w/coupon, Legs over coupon raises, and Penguin Crunches.
CoT: It’s one thing to workout by yourself, but a whole new event working out with each other, and in the sight of God. Isaiah 40:28-31
28 Hast thou not known? hast thou not heard, that the everlasting God, the Lord, the Creator of the ends of the earth, fainteth not, neither is weary? there is no searching of his understanding.
29 He giveth power to the faint; and to them that have no might he increaseth strength.
30 Even the youths shall faint and be weary, and the young men shall utterly fall:
31 But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.
F3 facilitates true growth of ourselves physically (so we can run and not be wear, and walk and not faint), but also spiritually.
F3 The Capital 