Coupon Friday

AO: Boneyard

When: 2024-07-12

QIC: Stifler (Jeff Levy)

PAX (9): Bo Knows, Butterknife, Craig Recor, FannyPack, Half-Dozen, Pigtails, Shrimp, Stifler (Jeff Levy), Cadillac; Huey

Warm-O-Rama:

### Warm-Up (5-10 minutes)
  1. **Side Straddle Hops (SSH)** - 20 IC (In Cadence)
  2. **Windmills** - 15 IC
  3. **Weed Picker** - 20 IC
  4. **Moroccan Night Club** - 15 IC
  5. **Willy Mays Hays** - 10 IC

The Thang:

#### Round 1
  1. **Cinder Block Curls** - 15 OYO
  2. **Cinder Block Squats** - 20 OYO
  3. **Overhead Press with Cinder Block** - 15OYO
  4. **Block Merkins** - 10 each side OYO (one hand on the block, switch hands halfway)
  5. **Block Swings** - 20 OYO (similar to kettlebell swings)
2 Laps - Native American Run #### Round 2
  1. **Cinder Block Curls** - 15 OYO
  2. **Cinder Block Lunges** - 10 each leg OYO
  3. **Overhead Press with Cinder Block** - 15 OYO
  4. **Block Merkins** - 10 each side OYO (one hand on the block, switch hands halfway)
  5. **Block Burpees** - 10 OYO (perform a burpee with the block)
2 Laps - Native American Run #### Round 3
  1. **Cinder Block Rows** - 20 OYO
  2. **Cinder Block Squats** - 20 OYO
  3. **Overhead Press with Cinder Block** - 15 IOYO
  4. **Block Tricep Extensions** - 15 OYO
  5. **Block Flutter Kicks** - 20 OYO(hold the block overhead while performing flutter kicks)
2 Laps - Native American Run ### Mary (Core work, 5-10 minutes)
  1. **Cinder Block LBCs (Little Baby Crunches)** - 20 OYO
  2. **Block American Hammers** - 20 OYO (seated, holding the block, twisting side to side)
  3. **Heels to Heaven** - 15  OYO
  4. **Flutter Kicks** - 15 OYO
  5. ** Dying Cockroach - 15 IC
  6. ** Freddie Mercury ** - 10 IC
  7. ** Merkins ** - 10 IC
  8. ** Box Cutter ** 10 IC

COT:

T-shirts should arrive at Stifler's house today, ready to be given out on Monday

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