thepatriot Station Roatations

Date: 2025-03-10
AO: thepatriot
Q: Wedding Singer
PAX: Strange Brew, Maguire, Boardwalk, citrus, Lazlo, 2 percent, Bob the Builder, Fiddler, Ice Tea, Lucius, Rim Fire, Trademark, Enron, SAAS, Walker FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch

THE THANG: Rotate Stations
1 – 10 IC Atlas Shrug / 10 Coupon Squat / 10 Coupon Swings / Repeat / Rifle Carry Coupon to 2
2 – 20 Merkins / 20 IC Mountain Climbers / 20 IC Shoulder Taps / Repeat / Farmer Carry Coupon to 3
3 – 20 Coupon Curls / 20 Around the World /20 Overhead Press / Repeat / Shoulder Carry to Track 4 – Run a lap, serve as timer

MARY:
20 Leg lifts over coupons
20 IC Flutter holding coupons
30 LBC
20 Freddy Mercury
20 Birddogs
10 Side Plank Leg Lift, each side
20 Donkey Kicks, each side
20 Fire Hydrants, each side
10 Supermans
20 IC Flutter kicks
Closing stretch

ANNOUNCEMENTS: announcements

COT: Thanks for coming out on a dark morning. But you know what the time change means – Spring is almost here. That was a rough winter, but now we are looking forward to warmer weather and better days ahead!

Tags: thepatriot, Strange Brew, Maguire, Boardwalk, citrus, Lazlo, 2 percent, Bob the Builder, Fiddler, Ice Tea, Lucius, Rim Fire, Trademark, Enron, SAAS, Walker