Coupon Chipper

Preamble:

All pros here. No disclaimer. Just work.

Warm-O-Rama:

• 10 Windmills
• 10 Willy Mays Hayes
• 10 Michael Phelps
• 10 SSH

The Thang:

Format:

• Goal is to perform 500 full body reps (upper body, arms, abs/core, legs) that we would chip away at at every cone.
• 5 Cones
• 3 Exercises per cone * 3 sets per cone
• 10 reps for every exercise
• 90 reps per cone
• 5 cones * 90 reps each cone = 450 total reps + a 50-rep finisher

Exercises

Cone 1 

• Coupon Curls
• Coupon LBCs
• Goblet Squats

Rep Count Total: 90 reps

Cone 2 

• Incline Merkins
• Coupon Pull-Throughs
• Overhead Press

Rep Count Total: 180 reps

Cone 3 

• Coupon Step-Ups
• WWII Sit-Ups
• Decline Merkins

Rep Count Total: 270 reps

Cone 4 

• Bent-Over Coupon Rows
• Standing Coupon Russian Twists
• Deadlifts

Rep Count Total: 360 reps

Cone 5 

• Thrusters
• Coupon Chest Press
• Coupon Toe Taps

Rep Count Total: 450 reps

Finisher – 50 Reps to Hit 500

• 15 Goblet Squats
• 15 Skull Crushers
• 20 Apollo Anton Oh Nos

Final Total: 500 reps

Finished all 500 then did 2 cool down laps + some Mary’s.

COT:

• Lets give the Q sheet some love.
• Bushwood starting up this Friday.
• Convergence on 5/21 for F3 Cherokee to honor Goldberg and his family.  Will be held at Fowler Park at 5:30.

Naked-Man Moleskin:

Always a gift to lead these men and share the gloom with them.  Looking forward to the next one!