Date: 2025-04-08
AO: delphi
Q: Pop Fly
PAX: Rocket, Toolbox, Nano, Rambler, Peanuts, NOAA, Ashe
FNGs: None
COUNT: 8
WARMUP: It was a good warm up. Ashe was late and didn’t bring a coupon as directed. As such, he kind of sat off to the side and pretended to do stuff
THE THANG:
Part 1: TABATA (4 Sets / 3 Exercises) (40 on / 20 off)
– Coupon Curls
– Speed Skaters
– OH Press
Part 2: 5 – 5 – 5 (Triple Nickle)
– Partner Up / Start at the 50yd line with your partner – one partner runs to one goal line and back with Coupon, other partner runs to other goal line and back with coupon. – Wherever you meet, this is where you do your exercises
– 5 exercises, 5 reps each, repeat 5 times
1. Carolina Dry Docks
2. Monkey Humpers IC
3. Bonnie Blairs IC
4. Windshield Wipers IC
5. Merkins
Part 3: TABATA (2 Sets / 3 Exercises) (40 on / 20 off)
– Coupon Swings
– 1.5 Squats with Coupon
– Calf Raises (with coupon or on coupon)
MARY: BBS, Heels to Heaven, Pickle Pointers, LBCs, and 5 of something that Toolbox invented that only he really did.
ANNOUNCEMENTS: 24 April 2ndf convergence / MURPH, June convergence
COT: Success Comes From a Long Obedience in the Same Direction
Tags: delphi, Rocket, Toolbox, Nano, Rambler, Peanuts, NOAA, Ashe
F3 The Capital 