AO: The Weekly Grind (Run)

When: 10/20/2021

PAX:

Number of Pax: 3

Pax Names: 8-Track, Lady Bug,

Number of FNGS: 0

FNG Names:

QIC: Kenny G


The BackBlast:

3 HIMs and 3 coupons for a crazy pump and Patriot workout at Independence Park in Evanston, IL this morning.

FOOD FOR THOUGHT:

Waste no more time arguing what a good man should be. Be One.

Marcus Aurelius

WARM-UP

Stretches + 3 laps around the park

THE PUMP — COUPONS RHAPSODY

4 SETS of 5 EXERCISES (100 reps total per each set)
RIFFLE CARRY COUPON 30 YARDS between each exercise.

  • THRUSTERS (20)
  • STEP-UPS (10 each side)
  • ONE-SIDED PUSHUPS (10 each side)
  • HEAVY SQUATS (20)
  • LEG LIFTS WITH COUPONS (20)

For active recovery – 1 lap after each set.

COOLDOWN/STRETCH

COUNTORAMA
NAMEORAMA

ANNOUNCEMENTS

PRAYERS

COFFEE

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