Cones and Coupons

Preamble:

Had a newish PAX, gave a brief disclaimer.  But I love to remind ourselves, “You’re competing against yourself, no one else.”

Warm-O-Rama:

• 10 Weedpickers
• 10 Windmills
• OYO Babymaker – a new exercise I introduced. PAX lay on their back, hold the knees and pull knees away from eachother.  Great groin stretch
• 10 Moroccan Night clubs + extended arm stretch
• 15 SSH

The Thang:

FORMAT:

• 8 cones in a circle: 4 per circuit
  
• Each cone has:
  • 1 Regular Exercise 
    
  • 1 Coupon Exercise 
• PAX start at cone 1 with coupon, perform the coupon exercise.
• PAX then move their coupon one cone forward and perform the coupon exercise at the cone
• After coupon exercise, PAX leave coupon at the cone then proceed to the other cones performing the regular exercise.
• PAX return to their coupon after a full round of regular exercises, move the coupon to the next cone for the coupon exercise. PAX drop coupon then continue again to the other cones doing the regular exercises.
• PAX perform this for 4 rounds bringing their the coupon back to the starting point.

Rep count:

• Round 1 – 15
• Round 2 – 10
• Round 3 – 5
• Round 4 – 5

CIRCUIT 1 – Cones 1-4

Movement: Bear Crawls

Coupon Movement: Rifle Carry

CIRCUIT 2 – Cones 5-8

Movement: Walking Lunges

Coupon Movement: Coupon Walking Lunges

FINISHER

15 Coupon Curls – 5 Manmakers

15 Jump Squats – 5 Absolutions

15 Merkins – 5 Derkins

Hit time after the first finisher.  Lucky for them!  I had 3 more rounds planned.

COT:

Prayers for Humperdinks brother-in-law.

Prayers for Plymouth and his family as he navigates finding new work.

Prayers for Popper.

Naked-Man Moleskin:

Its a gift to lead these men, then serve them coffee after.