Pax: @Charolais (R), @SixPack (R), @BananaBread, @FannyPack (R), @Shuttlecock (R) (Q)
Weather: Perfect 36 degrees for a F3 workout.
We did some coupon work today. This was my first time using the new coupons that @Sadie brought out, which are quite a bit heavier than our old ones. But we were due to move up in weight, so it all worked out.
Very happy to see Six Pack and Banana Bread. They looked great for not being able to make it out very often lately.
Mosey to the courtyard of the school for COP.
COP:
30 Side Shuttle Hops (IC)
Hamstring stretch
15 Imperial Walkers
Shoulder 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)
Run to end of parking lot and back (about 200 yards total)
2nd set:
Coupon Swings: 15
Upright Rows: 15
Man Makers: 10
Big Boy Situps: 20
Run to end of parking lot and back
3rd set:
Curls: 20
Bent over rows: 20
Man Makers: 10
Flutter kicks: 20 (IC)
Run to end of parking lot and back
4th set:
Thrusters: 20
Tricep Press: 20
Man Makers: 10
Freddy Mercury’s: 20 (IC)
Run to end of parking lot and back
Thang 2:
Lunge for 50 yards, 20 air squats
Lunge 50 yards back, 20 reverse crunches
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 (upcoming ruck) Prayer requests (Banana Bread is going to buy a van for the family) Prayed to God, thanking him for the blessings in our lives and raising up our prayer requests.
F3 Louisville 