I can’t feel me legs when I’m with you. But I like it

Preamble:

Happy to lead.  I want to give these guys something to get out of bed for

Warm-O-Rama:

Grab coupons and Slow Mosey to the bottom of Tesla hill, Drop the coupon and then do karaoke and short sprints two parking spaces up the hill followed by karaoke,  repeat until we reach the top of the hill.  Circle up for warm-up, hillbillies, weed pickers, Michael Phelps, baby arm circles

karaoke and quick sprint back down the ramp to the bottom. Now we are lathered up

The Thang:

The thang :

All about the Benjamins.

up Tesla ramp:

25 Merkins

25 Bear crawl steps

25 squats

25 Bear crawl steps

down Tesla ramp:

25 Alt shoulder tap single count

25 Lunge steps

25 Mountain climber

25 lunge steps

Thang 2

Pax line up for Rounds of coupon exercises.  Each coupon exercise round finishes with a  static hold.  Each pax takes turns performing Reps of alternating 5 Merkins,  3 Burpees. 1 Pax at a time, while the rest of the Pax static hold their coupons.  Sounds complicated.  It’s not.

Round 1

1. 5x overhead press with static hold at

(Pax each alternate doing 5 merkin )

2. 5x curls with static hold 45 deg

(Pax each alternate doing 3  burpee )

3. 5x Goblet Squat with static hold at bottom

(Pax each alternate doing 5 merkin )

4. 5x skull crusher  with static hold above your head (Pax each alternate doing 3  burpee )

1. 5x kettle bells swings  static hold (Pax each alternate doing 5 merkin

1. 5x Coupon rows static hold in squat

(Pax each alternate doing 3 burpee )

Round 2

Repeat same coupon exercises in order 5 reps each.  Taking 5 lunge steps up the Tesla ramp after each exercise.  All the way to the top.

Repeat back down the ramp.

Slow mosey to the flag for quick Mary

COT:

Convergence on Saturday