SLACK pre-workout statement:

@channel – YHC is the QIC tomorrow morning. Please bring a coupon and your game face. Who are my hard commits?

AO – John Ball Zoo

Environment – 31F with a 7 mph wind out of the WSW.

[0700 – Core Principles recited. Disclaimer given to 6 PAX] – Less, Miss DAISY, Mad Cow, Bald Eagle, BasicBro, Roid Rage (QIC)

Warm-O-Rama

  1. SSH – IC – 25X

  2. Stretch – straddle legs – right, left, center – 10 seconds/EA

  3. Cherry Pickers w/ back clap – IC – 15X

  4. Frankenstein – four parking spaces down and back – OYO

  5. SSH – IC – 25X

  6. Bell pepper lap – 1X – slow

  7. Merkins – alternating hands on coupon – OYO – 10X

  8. Jalapeno lap – 1X – medium

  9. Goblet Squat w/coupon – IC – 10X

  10. Ghost pepper lap – 1X – fast

  11. “This might have been a little aggressive” – overhead coupon carry over to the base of the hidden steps. If you need to stop – do 5 merkins and keep going

The THANG

  1. Clean and press w/ coupon and torso twist – OYO – 10X each side.

  2. Coupon swing (aka kettle bell swing) – OYO – 10X – wash, rinse, repeat

  3. Mosey ruck up stairs w/ coupon on right shoulder

  4. 30 second plank at top of stairs on top of coupon

  5. Goblet squat w/coupon – IC – 10X

  6. Bear crawl up hill to picnic tables

  7. Dips – IC – 20X

  8. Dips – IC – 15X

  9. Dips – IC – 10X

  10. Dips – IC – 10X

  11. Bear Crawl (alternative – lunge) back to coupons

  12. Merkins – alternating hands on coupon – OYO – 10X – wash, rinse, repeat

  13. Mosey ruck down stairs w/coupon on right shoulder

  14. 30 second plank at bottom of stairs on coupon

  15. Squat to press w/coupon – IC – 20X

  16. Mosey ruck up stairs w/coupon on left shoulder

  17. Bent over rows w/coupon – OYO – 20X – wash, rinse, repeat

  18. Cold 45 (bicep curls) – IC – 45X

  19. Mosey ruck down stairs w/coupon on left shoulder

  20. Farmer carry coupon back to AO – alternating hands about the midway point

Mary

  1. Freddie Mercurys – IC – 20X

  2. Mosey lap – 1X

Announcements

  • Not too much today – let’s keep it strong going into SPRING.

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