AO: Donut Shop
Number of Pax: 5
Pax Names: Bronco, Giuliani, Kipling, RA, Rancid,
Number of FNGS: 0
We are back to starting in the gloom now for the 5:30 workouts, but it was a beautiful, cool morning with a gorgeous sunrise and five guys came out to enjoy it. This morning’s coupon beatdown was a tribute to America’s swimmers and built around the 4×100 Team Medley.
Warm-O-Rama – Side straddle hops (IC) (15x); daisy pickers (IC) (15x); Hill billy walkers (IC) (15x); Don Quixotes (IC) (15x); and Abe Vigodas (IC) (15x)
Thing #1– Divide into pairs; 1 Pax does the exercise while the other moseys around the AO with his coupon and then they swap; each exercise to 100
- butterFly – Wood Chop Lunge (2 is 1) with coupon;
- Backstroke – V sits with coupon;
- Breastroke – Overhead Press with coupon; and
- Freestyle – Your choice, (i) curls, (ii) squat, (iii) kettlebell swings; or (iv) American hammers
Thing #2 – Mosey to the high school gym wall.
- Dynamic wall sits (20x – OYO) – wall sit with coupon, do an overhead press followed by a twist to each side;
- Mosey back with a rifle carry;
- Reach w/ coupon (20x – IC) – on 6, with legs up and reach with block toward toes;
- Flutter kicks w/ coupon (20x – IC); and
- Man Maker Merkins w/ coupon (10x).
COT – Thinking about the 2nd F. Try and keep an eye on each other and reach out to guys that haven’t been around. Suicide is real and it can happen to people we don’t expect.