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
Playlist:
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
F3 Louisville 