AO: Patriot
QiC: Diablo
Pax Count: 8
Pax List: Diablo, Fireballs, Hogpen Hot Pants, Louis Lane, Manhole, Novocaine, Rum Runner
FNG Count: 0
Downrange: Brainfart
Music Selection: Since it was YHC’s birthday Q, and he was born in ’69, all songs played were released in ’69 (at least according to Apple Music)
Warm up: Barishnikov, Daf Punk, Slow Squat Rock, Newton’s Cradle, Moroccan Night Club, Suds Windmill
Mosey to Coupon Quarry near soccer fields in Brook Run Park
The Thang: Modified Tabata
Everyone grabs a coupon about 15lbs. Each exercise is 45 seconds with 15 second rest inbetween.
- Reverse lunge and Twist
- 2 arm Diagonal press in front
- Burpees (no coupon)
- Side lunge and overhead press
- Speed Skater
- “Pick and Place”
- Squat jump (no coupon)
- Squat, Curl, Diagonal press in front
- Broad jump (no coupon)
REPEAT
Mosey back to COT
Quick Plank Routine: 40 seconds in plank, 10 second rest
- Saw Plank
- Lean and Rest
- J-lo