| COP | SSH 20 in cadence, grass grabbers 15 in cadence, plank downward dog, calf side to side, hand to foot then twist to sky then other side, 3 corbas, arms (shoulders/triceps), quads |
| Indian ran to Grab mini coupons | |
| Pre circuit | Brick walk with rows from 10 to 30 yrds/ bernie back |
| Circuit 1min | Carry mini coupons with you through out WO box after each station in cadence Ka (1) POW(2) ski(3) Then the count (1,2,3,4,5, etc), after full circuit ran a lap around football field and repeated |
| 1 | Jump rope |
| 2 | Heavy Bag slams (birdie’s boys were in danger |
| 3 | Heavy Bag flips (Birdie’s “boys” were in danger with the chain swinging up) |
| 4 | Bicep curl with chains thru coupon |
| 5 | Battle Rope |
| Group circle: | Sally up (shoulder press) Sally Down (squat) to Moby’s Flower |
| Big boys with one-two punch at top 15 in cadence | |
| american hammer w/ mini coupons 10 in cadence | |
| side crunches 20/side | |
| COT: | Count-O-Roma |
| Name-O-Roma | |
| Announcements | Air Supply: Habitat for Humanity house work on Saturday July 18th |
| Slide Rule: F3 Louisville Convergence July 18th at the O and GrowRuck October 9-11 | |
| Intention | Birdies elbow needs healing |
F3 Louisville 