AO: Lightning Rod
QIC: Bob Evans
PAX: Free Lunch, Ghost, Danish, Stray Cat, Slash
Conditions
51F, and clear, dark at he start and yes, we nearly got to watch sunrise
Warm up
20xSide Straddle Hop’s
15xHobo’s
10xCoupon Merkins each side
15xImperial Walkers
20xKettle Bell Swings
20xLBC’s
The Thang
Mosey to the football field with the Coupons
Circled up on the field:
Exercise – A – Ramma
With 6 guys this worked out pretty well and starting with the Q each Pax member chose their favorite exercise.
Counter clockwise we did:
20xflutter kicks holding the coupon up over our stomachs.
10×10 count FreeLunch’s Coupon KickAsses (don’t remember the exact name) – with Coupon from squat, chest, extend out,
chest, overhead, behind head, overhead, chest, extend out, chest, squat.
10xCoupon Merkins switching sides over the coupon
Pull-ups from the railing as many as you can in about 1 minute
Broad Jump Burpies across the field (width wise)
Mosey back around the track to the coupons for round two
This time Clockwise starting with the Q
20xKettle Bell Swings
10xCupon Overhead Squat
20xMan Makers
20xBigBoys
2×10 yards and back of Dead Bug (rocking on your back)
Mosey back to Coupons and back to the flag for time.
COT
Circle of trust was a thankful discussion on go30 for me and others for last month’s great encouragement and performance!
Well done Pax. Shout out to Kiwi for holding us accountable. This next month is going to rock!
Closed COT with a thankful prayer for ability to exercise and good health closed out with Number – a – ramma, and Name – a – ramma.
Great work and thanks guys for the encouragement and advice on how to properly count with different exercises!
Good thing I checked Slack Sunday night, because I wasn’t planning on leading Wednesday’s workout. Laying in bed last night, I remembered back to my days in Charlotte and thought of some great workouts by these guys. I knew I wanted to do a workout with Coupons and something I hadn’t done in a while – an Exercise – A – Ramma. I worked on calling cadence, and calling out the exercises…Next Exercise, In Position, In Cadence, Exercise.
F3 Portland 