06:00 PAX @charolais (r), @shuttlecock (r), @birdie, @banana bread, @grandpa bear (q)
Gave disclosure and mosey to COP.
COP
- Bent over toe touches
- Arm stretches
- Calf/leg stretch
- Cobras
- SSH
Mosey around entire parking lot back to parking area to gather our workout friends (coupons).
- Starting on 10 yrd line set in line doing Indian style line rotation grabbing coupon and while laying down, placing coupon over head and on the ground for the next person on line to grab and pass down the line. 8 coupons.
- Returning to 10 yrd line PAX lined up and repeated rotation while placing coupons to person beside them in an American hammer sequence 8 coupons
- Going from 10 yrd to opposite goal line with two coupons in Indian style line, one would pass overhead while the next person grabbed and passed under them through their legs to the next person.
- Returning back from goal line to 10 yrd line with 2 coupons, standing and rotating hips grabbing coupon and swinging with arms extended straight out 180 degrees from one person behind you and transferring to person in front of you, Indian style line in rotation.
- Carry coupon from 10 yrd line to goal line doing various over head press, curls, lunges.
- At goal line on sixes, lying down with coupon overhead extensions, chest presses, American hammers.
- Carry coupon from goal line to 10 yrd line doing various over head press, curls, lunges, tricep extensions, duck walk.
- Finished in COP with ab workout of IC 20 counts, one leg extended right and left, flutter kicks, lying knees bent to chest each side, big boys, ankle bitters.
- Carry coupons to flag area.
COT
Countorama, namorama, intentions, closing prayer.
Psalm 55:22. Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.
F3 Louisville 