AO: ao-the-scrape
Q: Back Draft
PAX: Biff, Cousin Eddie, Beetlejuice, Back Draft, The Grinch, Piggyback, Waterboy, Seth De Foor (Ralphie), Whoopee, Boots, Spam
FNGs: None
COUNT: 11
INTRODUCTION:
Mission, Disclaimer, 5 Core
WARMUP:
Bear Hugs IC 10
Deep Squat
SSH IC 20
THE THANG:
Coupons staggered on the grass.
With the outside leg, jump the coupon and then jump left or right to be in front of the next coupon. Repeat jumping all 10 coupons, then 10M sprint, jog 20 meters and return to do it again.
Repeat but jump with both legs on this round.
Q: Back Draft
PAX: Biff, Cousin Eddie, Beetlejuice, Back Draft, The Grinch, Piggyback, Waterboy, Seth De Foor (Ralphie), Whoopee, Boots, Spam
FNGs: None
COUNT: 11
INTRODUCTION:
Mission, Disclaimer, 5 Core
WARMUP:
Bear Hugs IC 10
Deep Squat
SSH IC 20
THE THANG:
Coupons staggered on the grass.
With the outside leg, jump the coupon and then jump left or right to be in front of the next coupon. Repeat jumping all 10 coupons, then 10M sprint, jog 20 meters and return to do it again.
Repeat but jump with both legs on this round.
Coupon work:
Complete 1 rep of each exercise, then 2…up to 5 reps, then 5,4,3,2,1
Round 1:
Midlevel swing, high swing, thruster
Round 2:
Bent over row, curl, squat
Round 3:
Orbit (two rotations of the coupon around the trunk), Elf on the shelf (2 count), lunge walk (2 count) not all completed Round 3
MARY:
Gas pumps IC 15
American Hammer IC 15
Freddie Mercury IC 15
Gas pumps IC 10
ANNOUNCEMENTS:
Labor day 6K !
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Pax has family working the Republican national convention next week.