8 PAX woke up this morning and realized that the forecasted ice storm had not arrived, and thus arrived at the AO on time and ready. For while the ground was dry, it was cold – a nippy 22 degrees according to Accuweather. In order to keep the PAX warm and cheerful, YHC had arranged coupons and some music to get the blood pumping.
Music has become a standard of my Qs at CJ as Mumblechatter isn’t a thing with this crew.
Here’s today’s Playlist:
https://open.spotify.com/user/dovc/playlist/0jmffIA1MqmJjEJTn6P7vP?si=lUiJ4n2HTjeas7BzgqvjYA
Warmup
- SSH
- Hillbillies
- WMH
- Arm Circles
- Slow Squats
- Mountain Climbers
JUMP
– Done to the accompaniment of David Lee Roth, and Van Halen’s Jump, PAX did a series of exercises, punctuated by a burpee every time DLR sings “Jump!”
- 1st Verse – SSH
- 2nd Verse – Merkins
- Bridge/Last verse – Monkey Hummers
ME
Coupon Circuit – 2 Rounds of this:
PAX Rotated thru series of exercises, all with a coupon – Cinder block, 40# sandbag, or Ammo case
- Timer – Round 1 was Log roll, down hilll and back up; Round 2 was coupon carry down and back
- Single Hand rows alternating
- Overhead Press
- Goblet Squat
- Chest Press
- WWII
- Bicep Curl
- Thruster
Partnered up and did some Coupon Passes
- Round one: Face to Face WWIIs passing coupon back and forth X 15
- Round 2 – Twists – Back to back, turn and pass to your partner, twist other direction and receive it back X15
Mosey’d with coupons to the benches for 15/10/5 Dips & Derkins
Mary
- Flutters
- Failure to Launch Circle
- Plank variations
- Firehose
COT
- Thoughts to @Harbaugh as he wraps up his Veterans service work and trip to Normandy. Event is this weekend
- Thoughts to LoPair
- Continue to support others in our lives that are struggling mentally, physically, or spiritually, with the strength that F3 brings to each of us.