AO: FreeState
QIC: @Horshack
PAX: 4 – @BradyBunch, @Deagle, @Black Diamond
Warm Up
- SSH x 25 IC
- Imperial Walkers x 15 IC
- Burpees x 10 OYO
- 2 Laps around the blacktop–High Knees on long sides.
- Merkins x 10 IC
- Cherry Pickers x 15 IC
The Thang – Coupon-orama
- Circle Up with your Coupon – 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,
- Slow, Low Squats holding Coupon
- Side lunges holding Coupon
- Arms Side of the Circle:
Mary:
- Big Boi Sit Ups x 15 OYO
- Rodeo Flutters = (10x Outlaws CC, 10 x Outlaws C, 10 Flutters) x 2 IC
- 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
- LBCs x 15 IC
- Protractor for 60 Seconds, immediately followed by Flutter x 10 IC
COT from Horshack:
· My last workout before I turn 50 tomorrow
· Statistics say I’ll last another 25 years, and if I’m lucky and play my cards right another 25 after that.
· The last 25 years have been a bit of a blur
· Getting married at 25 and moving around to 3 different cities
· My 30s were spent starting a family and moving 3 times in larger houses to put our crap and digging in professionally.
· My 40s were spent splitting my time between taking care my kids and house and work. I also took care of my parents as their health declined and suffered the loss of every member of their generation.
· As I look ahead to my 50’s I don’t know what the decade will bring.
· What I hope it brings is what I often neglected in my 30s and 40s. I hope we sustain the gift that we started here last summer and fall
o Regular exercise and taking care of these unreliable bodies
o Building friendships among great men and helping our communities which need a lot of help
F3 The Capital 