Coupon Moupon
AO: The Wreck
When: 2023-11-06
QIC: Bear
PAX (17): aflac, Bear, Blue, corky, defcon2, Donor, Foley, Gutterball, Matt Shields-Norm, Meltdown, Moonshine, Mountain Mama, Raider, Scratch-Off, Yankee, @Missionary @Poke
Preamble:
I was pumped to lead this morning and get back to the GLOOM with our crew! Classic rock seemed right. I was also in the mood for a low mosey, mostly upper body, super set, coupon workout.Warm-O-Rama:
Mosey to the playgroun. SSH, Toy Soldier, Hillbilly, Phelps, arm circles.The Thang:
Grab a coupon (or 2 if you want a light and heavy) and back to playground. Super sets of 3 exercies. 3 sets each. rep count varied based on size of rock and strength but usually between 5 and 20.- First set
- pullups
- curls
- bent over rows
- 2nd set
- skull crushers
- shoulder press
- dips
- 3rd set
- Thrusters
- kettle bell swings
- Romanian dead lifts
- 4th set
- front shrugs with picnic table
- back shrugs with picnic table
- upright rows with rock which was awkward
- rocks back - mosey to flag for 5th set
- Merkins
- Burpees
- diamond merkins