DATE: 2022-08-04
AO: Freestate
Q: ShowMe
PAX: CashOnly, Winston
FNGs: None
COUNT: 3
WARMUP:
SSH x 20 IC
Monkey Humpers x 20 IC
El Capitans x 10
Plank Jacks x 10 IC
Mountain Climbers x 10 IC
Cherry Pickers x 10 IC
Mosey around the field.
THE THANG:
Coupon Escalator – 80s Edition
Exercises:
Curls, Squats, Upright Rows, Jump Overs, Overhead Press
Rd 1 – 5 reps of each
Rd 2 – 10 reps of each
Rd 3 – 15 reps of each
Jog Across field and sprint back
Rd 4 – 20 reps of each
Rd 5 – 15 reps of each
Jog across field and sprint back
Rd 6 – 10 reps of each
Rd 7 – 5 reps of each with one for good measure
Modified century club (80) laps up and down the hill.
MARY:
Reverse crunches x 20 IC
American Hammer x 20 IC
Flutters x 20 IC
LBCs x 20 IC
ANNOUNCEMENTS:
None
COT:
Known affectionately as Roger Dodger Bob, my dad was born on August 4, 1942. Today would have been his 80th birthday. We did 80 reps in warm up, 80 reps in Mary and 80 reps of each exercise in the beatdown portion, with one to grow on. Roger Dodger would have loved it. Happy Birthday RDB.
F3 The Capital 