Pax: Birdie, Gilly, Charolais (R), Shuttlecock (R) (Q)
Weather: 30 degrees, slight wind. Once we got going it felt great.
I was going to go with a workout heavy on running, but Birdie was hoping that we would do coupon work after Glauc shredded our legs last Thursday, so we switched it up at the last second. Thang 1, I came up with, Thang 2, Gilly, and Thang 3, Birdie.
Mosey to the courtyard of the school for COP.
COP:
30 Side Shuttle Hops (IC)
15 Merkins
20 Imperial Walkers
Plank stretching
Mosey over to pick up coupons and then to parking lot for Thang 1:
1st set:
Halos: 20
Overhead Press: 20
Man Makers: 10
LBCs: 20 (IC)
Mosey to end of parking lot and back
2nd set:
Coupon Swings: 20
Upright Rows: 20
Man Makers: 10
Big Boy Situps: 20
Mosey to end of parking lot and back
3rd set:
Curls: 30
Bent over rows: 20
Man Makers: 10
Saturday nights: 20 (IC)
Mosey to end of parking lot and back
4th set:
Thrusters: 20
Tricep Press: 20
Man Makers: 10
Flutter kicks: 20 (IC)
Mosey to end of parking lot and back
Thang 2:
Lunge for 50 yards, 20 air squats, lunge 50 yards back
Reverse crunches: 25
Thang 3:
Switched out coupons for mini coupons (bricks)
25 Bent over back flys
25 Shoulder flys
25 Front flys
25 Alternating curls (IC)
Put the coupons up and finished with sprint all you got to the flag
COT:
Count’o’rama, Name’o’rama. Announcements (discussed Tough Mudder) Prayer requests (Gilly’s Shoulder) Prayed to God, thanking him for the blessings in our lives and raising up our prayer requests.
F3 Louisville 