G-R-O-U-N-D-H-O-G-D-A-Y at Freestate

AO: #FreeState
QIC: @Horshack
PAX: 4 – @deagle, @Winston, @CashOnly

Warm Up

· 25 SSH

· 15 Monkey Humpers IC

· 15 Hairy Rockettes IC

· 20 Stationary High Knees (4 count) IC

· 15 Cherry Pickers IC

· 15 Hill Billies IC

· 15 Imperial Walkers

· 15 Windmills IC

The Thang – Grab Coupons

· G-20 Grave Diggers (lift coupon from ground up to alternating shoulders)

· R-20 Russian Dips (Thunderdome, alternate one leg out)

· O-10 One Calls (Hand Release Merkin, shoulder taps)

· U-20 Underdog (Thunderdome, supine pull up)

· N-10 Noodling Merkins (Merkin on down count reach out for 3 count, alternate)

· D-10 Dancing Bears (Dry Dock Right hand and left foot up four count)

· H-10 Head, Shoulders, Knees & Toes (1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground,

· O-10 One Leg Burpee (keep one foot off the ground throughout, alternate foot)

· G-15 Groiners (Start in Plank, bring feet up and outside of shoulders)

· D-10 Deconstructed Burpees (Squats, Leg Thrusts, Merkins, Squat Jumps)

· A-ATMs (10 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins)

· Y-10 Yoke Walk Lunges with Coupon OYO


· 10 Dr W – 8 count (dolly / Rosalita / W- reach between legs / return) IC

· 20 Big Boi Sit Ups with Coupon IC

· 15 Pickle Pounder IC

· 15 Pickle Pointer IC

· 20 Windshield Wipers IC

COT: Q-Source Q1: Get Right, Q1.1: Daily Red Pill

· A daily commitment to accelerate fitness, fellowship, and faith.

· We need disruption to initiate movement to get right in service to the larger mission

· Requires commitment to proactively focus on preparedness

· The Blue Pill is choosing the easier path to seem and appear to be committed rather than actually being committed.

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