12_20_40_Coupon Q

Preamble:

It’s Friday and we’re fortunate it’s not raining.  The storms have passed.  Let’s start the coupon-heavy Q.

Warm-O-Rama:

Windmill x 10

Imperial Walker x 10

Toy Solider x 10

SSH x 15

The Thang:

To the song “Shock the Monkey” by Coal Chamber/Ozzy Osbourne, the PAX will either American Hammer or Flutter Kick.  When they say “Monkey”, do a big boy situp.  Now, use your KB or cinder from here on out.

12-20-40

Round 1: Complete twice

• Diamonds – 12 reps
• KB Swings – 20 reps
• Chest Press – 40 reps

After the second set of this, walk the circle of the parking lot with your coupon.

Round 2: Complete three times

• Skull Crushers – 12 reps
• V-Chops – 20 reps
• Overhead Press – 40 reps

After the third set of this, walk the circle of the parking lot with your coupon.

Round 3: Complete three times

• Good Mornings – 12 reps
• Lunges – 20 reps
• Squats – 40 reps

After the third set of this, walk the circle of the parking lot with your coupon.

Round 4: Complete three times

• Thrusters – 12 reps
• Bicep Curls – 20 reps
• Rows – 40 reps

Time!

COT:

Prayers for Zima and his wife as she recovers from surgery to address her cancer.  Both Zima and his wife are inspiring our group as they meet this challenge head on.  Also, prayers for Sprocket’s brother-in-law, Sean Schultz, who is going through surgery.  Thankful for this group, their discipline and the fact that we support each other, while also holding each other accountable.

Naked-Man Moleskin:

Thanks for the opportunity to lead this morning.