Back Blast Circle of Coupons 21-Aug-2019 Wednesday the Foundry (Heavy) at the County Crock Pot Q

PAX: 7

Bulletin (R)

Pelican

Gisele

Alexa

Wildflower

Backflop

Crock Pot (Q)

Weather: 68 deg F, 87% RH. Muggy.

Disclaimer/FNG

YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating or modifying. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.

Warm Up:

Thang:

Mosey to the coupon cache. One coupon per PAX.

We circled up and assigned stations. PAX did their station, then moved clockwise.

Station 1: Coupon Thruster

Station 2: Coupon (KB) Swing

Station 3: Coupon Weighted Big Boy

Station 4: Coupon Bent Over Row

Station 5: Coupon Deadlift

Station 6: Coupon American Hammer

Station 7: Coupon Overhead Press

Station 8: Coupon Lunge

Station 9: (On your 6) Leg Lifts to Sky (Hold coupon overhead as a counterweight)

Round one, we did 10 reps each (SC). 2x 10 count recovery.

Round two: 9 reps each (SC). 2x 10 count recovery.

Round three: 8 reps each (SC). 2x 10 count recovery.

Starting with round seven (4 reps each), Q called everything ‘copperhead’ style, so as to slow the tempo and get full range of motion out of each rep.

COT:

CoR/NoR

Announcements- Sign up for IronPax. On the latest episode of the F3 podcast they confirmed that signing up and joining the group will only HELP the recognition of your region. If you’re concerned about your performance, don’t be. If you’re concerned that you won’t be able to finish them, don’t be. Hit up the Pewee Valley FD site and Peggy Baker site if you haven’t been to each. The scheduled Q’s are a good lineup, but we need more.

Message- 1 Corinthians 16:13 says, “Be alert, stand firm in the faith, be courageous, be strong.” Paul wrote these words as the first line in his closing charge to the church in Corinth. He was firing them up to go, teach, and help each other. I encourage you to do the same today. Stay focused, work together, stand firm, do the right thing.

Intentions-Bulletin and his sister. Bulletin is in the last stage of preparation to donate his kidney. His sister has also had procedure(s) done for treatment and preparation. Thanks to the SkyQ for all the blessings, help us to build our bodies for your service.

NakedMan Moleskin: This workout was silent but effective. It was consistent movement, but slow enough to focus on form.

Until next meal,

Crock Pot