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
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SSH – IC – 25X
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Stretch – straddle legs – right, left, center – 10 seconds/EA
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Cherry Pickers w/ back clap – IC – 15X
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Frankenstein – four parking spaces down and back – OYO
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SSH – IC – 25X
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Bell pepper lap – 1X – slow
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Merkins – alternating hands on coupon – OYO – 10X
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Jalapeno lap – 1X – medium
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Goblet Squat w/coupon – IC – 10X
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Ghost pepper lap – 1X – fast
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“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
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Clean and press w/ coupon and torso twist – OYO – 10X each side.
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Coupon swing (aka kettle bell swing) – OYO – 10X – wash, rinse, repeat
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Mosey ruck up stairs w/ coupon on right shoulder
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30 second plank at top of stairs on top of coupon
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Goblet squat w/coupon – IC – 10X
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Bear crawl up hill to picnic tables
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Dips – IC – 20X
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Dips – IC – 15X
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Dips – IC – 10X
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Dips – IC – 10X
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Bear Crawl (alternative – lunge) back to coupons
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Merkins – alternating hands on coupon – OYO – 10X – wash, rinse, repeat
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Mosey ruck down stairs w/coupon on right shoulder
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30 second plank at bottom of stairs on coupon
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Squat to press w/coupon – IC – 20X
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Mosey ruck up stairs w/coupon on left shoulder
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Bent over rows w/coupon – OYO – 20X – wash, rinse, repeat
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Cold 45 (bicep curls) – IC – 45X
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Mosey ruck down stairs w/coupon on left shoulder
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Farmer carry coupon back to AO – alternating hands about the midway point
Mary
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Freddie Mercurys – IC – 20X
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Mosey lap – 1X
Announcements
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Not too much today – let’s keep it strong going into SPRING.