🐿️ GROUNDHOG DAY BEATDOWN
Theme: Same work. New mindset.
Message: The groundhog doesn’t change the day — he changes how he shows up.
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COP / WARM-UP
(Keep as-is)
• SSH
• GRASS GRABBERS
• Runner’s stretch
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THE THANG
🔁 GROUNDHOG ROUNDS (x3)
Same order. Same movements. Every CIRCUIT .
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🚗 Parking Lot Coupon Suicides
• Suicide-style runs using parking lot lines
• All coupons move together
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💣 B.O.M.B.S.
• 20 Big Boys
• 20 Overhead Press (coupon)
• 20 Merkins
• 20 Bobby Hurleys
• 20 Squats
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👉 Travel to the bottom of Heart Break Hill.
• 20 Cold @$$ Dips
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🔁 Circuit 2
Same
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🔁 Circuit 3
Same
📌 Q Reminder:
You can be first and do more reps ORR you can pick up the 6.
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🏁 Return to Flags
• Jog it in together for a SSH finisher
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🧠 COT MESSAGE
“The groundhog doesn’t change the day.
He changes how he shows up.”
ANNOUNCEMENTS: Lumberjack Ruck, other monthly Rucks, GTE
COT/Intentions: prayers said and unsaid.
F3 Louisville 