Cones & Coupons

DATE: 2021-12-15
AO: Patriot
Q: Wedding Singer
PAX: Booking, Roadkill, Fish Fry, Sunshine, Coconuts, Big Short, Lazlo, CableGuy, Ice Tea, Elvis, Lucius, 2 percent FNGs: None
WARMUP: SSH, Michael Phelps, Arm Circles, Copperhead Squat, Imperial Walkers, Downward Dog, Worlds Greatest Stretch THE THANG: two rotations through four stations
Cone 1: 20 each of overhead press, leg lifts over coupon, merkins, repeat. Rifle carry to cone 2
Cone 2: 20 each of rows, flutter kick IC holding coupon, mountain climber IC. Repeat. Farmer carry to cone 3
Cone 3: atlas shrug, shoulder tap IC, coupon squat. Repeat. Shoulder carry to track Group 4: run a lap, serve as timer
MARY: Freddie Mercuries, various side planks, big boy sit ups, Superman’s, bridges, shoulder tap fast, shoulder tap slow, flutter kicks, lbcs ANNOUNCEMENTS: bowling tomorrow
COT: slowing down an exercise can make it a new kind of challenge and provide different benefits. Same with the holidays – a change of pace can make the season’s events more meaningful.

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