THE SCENE
65 and clear
Welcome and Disclaimer
THE THANG
COP
Side straddle hop x20 (In Cadence)
Rockettes x10 (In Cadence)
High Knees x20 (In Cadence)
Baby Arm Circles Forward x10 (In Cadence)
Baby Arm Circles Backward x10 (In Cadence)
Dry Docks x20 (on own)
The Coupon Death March
Description: Running up the hill by AO and down cardiac hill with coupons. 7 exercise stations along the way. Then, reverse it, doing same exercises on way back. 1 lap is when you’re back at coup stack. 2 laps total (Audible called after 1st lap for time, exercises cut to x10 and stopped at burpees).
Station 1: Coups Stack
Exercise: Merkins w/ rows (each arm) x15
Station 2: Parking Lot
Exercise:
Station 3: Gate
Exercise: Big Boy Sit-ups w/ coupon x15
Station 4: Top of Cardiac Hill by Benches
Exercise: Burpees x15
Station 5: Upper Switchback
Exercise: Big Boy Sit-ups w/ coupon x15
Station 6: Low Switchback
Exercise: Squat & Press w/ coupon x15
Station 7: Base of Cardiac
Exercise: Merkins w/ rows (each arm) x15
Return coups. Mosey to grassy area between pavilion and ball field. Line up and number off: 1s, 2s, 3s
Bermuda Triangle
Description: 3 groups at different spots each doing 15 reps. When done, rotate to next spot.
Group 1 – Pavilion
Tricep Dips on Benches x15
Group 2 – Dugout
Pull-ups x15
Group 3 – Curb by stairs
Box Jumps x15
Abs
Superman / Bananas on Q
Pickle Pounders x20 (IC)
Planks 60 seconds
COT
Number off and Name-O-Rama
BOM
John 13 – Jesus washed his disciples feet. Real men serve others. A mark of a man is to serve others. To carry the burden, physically, but emotionally and spiritually as well. To give credit and take the blame. To love the annoying guy at work. To do the hard thing when you just really don’t want to. Remember Jesus – God of universe – laid aside his glory to serve others. Let’s do the same, brothers!
MOLESKIN
It’s getting warmer, but the PAX keeps on doing work! It was brutal running Cardiac Hill with coupons, but not only did everyone make it they made sure the men on their left and right made it as well. Great morning and great way to get ready for the holiday weekend!