5 PAX move coupons @ Stonewall 25 NOV 2017
PAX: Blue Mule on Q, Cowboy, Edible Arrangement, Bagger Vance, JJ, Wall Ball. Welcome JJ and Wall Ball who were in town for Thanksgiving from other areas.
0700 launch. Weather is ~50 and sunny — no gloom going on today. 5 PAX. 5 coupons — varying in weight from 25#s to to 30#s. Each PAX is assigned a coupon and off we go.
Coupon mosey from starting parking lot to that other parking lot.
Warm-O-Rama: At parking lot, all PAX circle up and perform the following warm-up exercises without the coupon in cadence: good morning, Willie Mayes Hayes, squats, merkins, and arm circles.
Coupon mosey from parking lot to basketball courts.
Coupon Laps: At basketball courts, all PAX perform laps as a team. Coupon must be carried at all times. Concept is as follows — one PAX is assigned the role of lap runner while other four PAX perform a stationary exercise, and this is repeated five teams allowing all PAX to be a lap runner. First round was two laps around the court with stationary exercise of coupon thrusters, second round around the court was one lap around with coupon held completely overhead with stationary exercise of flutterkicks, and third and final round was duck walks with overhead press as stationary exercise. Those duck walks with coupons were tough….
Coupon mosey from basketball courts to small bridge.
Dragonflys: Perform 50 at the small bridge — self-explanatory. 50 repetitions got the PAX huffin and puffin.
Coupon mosey from small bridge to dog park area.
Coupon Laps… Again: Same concept as before. Two rounds here. Both rounds the stationary exercise was the wall sit. First round was run ~40 yards and perform 5 merkins, second round was run ~10 yards and perform 25 merkins.
Coupon mosey from dog park area to play ground.
Pull-Ups and Core at Play Ground: Similar concept to coupon laps. One PAX performs 5 pull-ups and announces a core exercise all other PAX must do. Rinse and repeat until all PAX have performed 20 pull ups. The core exercises were the usual suspects — flutter kicks, planks, box cutters, hello dollies, etc.
Coupon mosey over to the short wall.
Coupon Step Ups and Burpee Box Jumps: Self explanatory. First round was one rep of each, second round was two reps of each, continue in this manner until reaching the sixth round with six reps of each.
Coupon mosey over to hill next to playground.
Coupon Hill Sprints: For five minutes, all PAX repeat hill sprints with coupons. Welcome Wall Ball from Knoxville who was in town for Thanksgiving and happened to be passing through and could tell F3 when he saw it. His timing was nice — he helped carry some coupons by the weary PAX!
Mary: Flutterkicks while holding coupon above head, WW2 situps with coupon, American Hammers with coupon, and 60 second plank.
Fun was had by all! Those coupons got really heavy towards the end of the workout. It was my pleasure to lead you gentlemen and I’ll see you in the gloom.
Blue Mule out.