Coupon-icides to Welcome Back BlackDiamond

AO: FreeState

QIC: Horshack

PAX – 5: CashOnly, BlackDiamond, Winston. Deagle, Horshack

Warm Up

· Side Straddle Hops 25 IC

· Ozzy Osbournes 20 IC

· 2 laps around blacktop (karaoke)

· Harry Rockets 15 IC each side

· Mountain Climbers 15 IC

· 2 laps around blacktop (ass kickers)

· Lounge Act 10 IC each leg

· Frankensteins 15 IC each way

· Stretching – 90 seconds OYO

The Thang: Coupon-o-rama Super Sets (5 lower half rep/5 upper half rep/10 full rep)

· Super Set Curls

· Super Set Wide Squat

· Super Set Press

· Coupon-o-cides x 2 (Rifle Carry b/w) long & short sides

· Super Set Row

· Super Set Side Narrow Squats

· Super Set Arm Extension

· Coupon-o-cides x 2 (Zombie Carry b/w) long & short sides

· Dips (Narrow Grip, Upright Coupon)

· Incline Merkins (Narrow Grip)

· Carolina Decline Dry Docks (toes on Upright Coupon)

Mary

· Plank-o-rama 10-10-10-10-10

· Big Boy Sit Ups x 20 IC

· Windshield Wipers (Vertical) 15 IC

· Outlaws (Butt on Coupon) 10 IC each way

· Dying Cockroach (Butt on Coupon) 15 IC

· Flutter 20 IC

COT: QSource – Foundation 3: Group

· Defined as a voluntary combination of two or more people

· Effectiveness of groups is based on their pursuit of mission and purpose

· People are naturally group forming

· Three types of groups: Lizards (purpose seeking), Bullfrogs (existence seeking), and Leeches (members feed off the bullfrogs and take from the group for themselves)

· Teams are at the core of all groups – they find problems (disadvantages) to remedy

· Teams create more opportunities for leadership, such as leading workouts and events at F3

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