On Saturday, YHC discovered that the Q Sheet for Rock City was mysteriously blank for the upcoming beatdown. Knowing that these opportunities do not occur often. YHC jumped at an opportunity to lead his home AO.
Since the end of IPC, coupons have been the preferred weight of choice for YHC so before the Pax appeared from the gloom four heavy coupons were positioned at the starting point.
Disclaimer, Grab the Coupons, turn LEFT, and Mosey toward the parking lot.
Warm-Up: SSH, Imperial Squat Walkers, Hill Billies, Windmills, Arm Circles
After the warm-up, we counted off for some circuit work at the vastly underused playground on the south side of the park.
Thang #1
One minute of the following:
Group 1 – Pull-Ups at the playground
Group 2 – Alternating Leg Step-ups at the shelter
Group 3 – Shoulder Press w/ Coupon under the shelter
Group 4 – Underdogs at the swing set
Thang #2
One minute of the following:
Group 1 – Pull-Ups at the playground
Group 2 – Alternating Leg Step-ups at the shelter
Group 3 – Curls under the shelter
Group 4 – Underdogs at the swing set
Thang # 3
One minute of the following:
Group 1 – Pull-Ups at the playground
Group 2 – Irkins under the shelter
Group 3 – Squat Thrusters under the shelter
Group 4 – Underdogs at the swing set
Thang #4
Mosey to the football field and partner up.
Pax 1 – Run 10 yards do five merkins and return
Pax 2 – Squats until Pax 1 returns
Rinse and Repeat adding ten yards.
Once both pax completed 50 yards squats were replaced by LBCs until both pax completed 100 yards.
COT, Namarama, and special attention given to those battling cancer, and for all F3 men to be a better husband, fathers, and man.
