BB: 1/23/20 at the O – Coupons for All!

12 strong showed up at the O on Thursday for a different kind of Flo Jo workout.  As many know, I like to run.  But know that we all get better with Coupons, and they can sometime be uncomfortable, so thought I would try some new moves with coupons for all.

Shyster, Twon, Russdiculous, Handbook, Schwab, Violet, Trump, Escort, Frankenbaby, Shiplap, Witney and Flo Jo (Q) all rounded up at 05:30, ready to go!

Brought some new coupons to restock the O, so step one was to unload the van, each of us taking a coupon to the tennis courts.  Set them down for a quick warm up:

Grass Grabbers x 15 IC

Ave Vigogas x 10 IC

SSH’s x 15 IC

Mountain Climbers x 15 IC, followed by 10 Merkins

Up and some arm loosening on your own as I explained the Thang:

Two sides of a board, coupon work with each exercise.  Oh, and it was 80’s day


We’re Not Gonna Take It, Twisted Sister

Beat It, Michael Jackson

Rock You Like a Hurricane, Scorpions

Cum On Feel the Noize, Quiet Riot

Hungry Like the Wolf; Duran Duran

Rebel Yell:  Billy Idol

Born in the U.S.A;  Bruce Springsteen

Cult of Personality:  Living Colour

Jump:  Van Halen

Thang: 8 minutes of exercise, 1 minute each.  2 sets first round:

Minute 1:  Quick Feet – up and down on the coupon – get the heart pumpin’

Minute 2:  Inch Worm – stand on coupon, reach down – walk out and do one merkin, walk it back and stand all the way up on coupon – good stretch!

Minute 3:  American Hammers – sitting on coupon

Minute 4:  Sadies – see Catfish for explanation

Minute 5:  Jump over coupon, side to side

Minute 6:  Kettle swings

Minute 7:  Merkins on coupon – wide

Minute 8:  Curls

One minute off, rinse and repeat.  After set two, we took a quarter mile run around the tennis courts, then back for sets 3 and 4:

Minute 1:  Overhead Press

Minute 2:  Big Boy situps – feet in coupon

Minute 3:  Walking Merkins – Both hands on coupon, merkin; one hand off to right, one hand on coupon, merkin, back to center, then left…..  wolf!

Minute 4:  Coupon squats

Minute 5:  Coupon rows

Minute 6:  reverse lunges.  Stand on coupon, lunge back – deep stretch

Minute 7:  Merkins – skinny (hold coupon narrow)

Minute 8:   One arm shoulder shrugs with coupon

Cutting it close on time in set 4, cut it to 0:45 per exercise.  Coupons away, and back to the flag for COR, NOR and announcements.  Something was going on Friday night, of course.

Flo Jo

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: