Coupon Pounding for Friday Morning
AO: Bad Apple
When: 06/11/2021
QIC: Rusty
PAX (4): Snax, Zima, Ponyboy
Preamble:
I was concerned about the rain, but we had nothing. Planned for a heavy Coupon day.
Warm-O-Rama:
SSH x 10
Copperhead Squats x 10
Toy Soldier x 10
Imperial Walkers x 10
The Thang:
Mosey for a lap around the parking lot to warm-up the legs a bit. Head back to the flag. All exercises will be with a kettlebell. All sets will following 12-20-40. There will be three total sets in each round. Between rounds, run the same lap was did in the warm-up before starting the next round.
Round 1: With Kettlebell – Run through the sets below 3 times
- 12 Front Raises
- 20 Overhead Press
- 40 Chest Press
Round 2: With Kettlebell – Run through the sets below 3 times
- 12 Lunges (double-count)
- 20 Overhead Dead-Lifts
- 40 Squats
Round 3: With Kettlebell – Run through the sets below 3 times
- 12 V-Chops
- 20 Halos
- 40 Swings
Round 4: With Kettlebell – Run through the sets below 3 times
- 12 V-Swings
- 20 Leg Scissors
- 40 American Hammers
And time!
COT:
Thankful for the PAX that came out today. Prayers for Zima as his family is traveling next week.