Q: Paterno ,
PAX: Drebin, Shake and Bake, Enterprise, Gilligan, Supply Chain, Lefty, Gilmore, Big Squeeze, Drive by, Beethoven, Paterno
FNGs: None
COUNT: 11
CONDITIONS: 42° and Partly Cloudy
WARMUP:
– Side-Straddle Hops
– Little Baby Arm Circles
– Pool Pissers
– Windmills
– Toy Soldiers
THE THANG:
Prep:
1. Mosey to upper parking lot
2. Place all coupons in center of lot
3. Choose a partner
Format:
– 8 Stations: 4 in corners of the parking lot and 4 in center of the lot
– Move from Corner -> Center -> Next Corner -> Center -> …
– Sheet with list of 4 exercises at each station
– Perform Exercise #1 at each station
– When one partner finishes all reps of current exercise at station, other partner stops at current rep, then both partners move to next station
– Repeat circuit for Exercises #2 – #4
Station #1 (Corner)
1. Imperial Walker Squats – 20x
2. Forward Lunges – 20x
3. Bobby Hurleys (Jump Squats) – 20x
4. Air Squats – 20x
Station #1B (Center)
1. Salt Shaker (Curl over each shoulder) – 20x
2. Curls for the Girls – 20x
3. Bent-Over Rows – 20x
4. Coupon Hold at 90° – 30 sec
Station #2 (Corner)
1. Apolo Oh-Nos (Skaters) – 20x
2. Mountain Climbers – 20x
3. Squat Thrusts (Partial Burpee) – 20x
4. High Knees – 20x
Station #2B (Center)
1. Overhead Press – 20x
2. Skull Crushers – 20x
3. Front Raises – 20x
4. Stationary Rifle Carry – 30 sec
Station #3 (Corner)
1. American Hammers (4-count) – 20x
2. Flutter Kicks (4-count) – 20x
3. Little Baby Crunches – 20x
4. Plank – 30 sec
Station #3B (Center)
1. Shrugs – 20x
2. Kettle Bell Swings – 20x
3. Upright Rows – 20x
4. Thrusters – 20x
Station #4 (Corner)
1. Backward Lunges – 20x
2. Broad Jumps + Back Pedal – 20x
3. Calf Raises – 20x
4. Lateral Lunges – 20x
Station #4B (Center)
1. Coupon Chest Press – 20x
2. Dry Docks (Bent-Over Push-Ups) – 20x
3. Merkins – 20x
4. Deadlift (Floor to Thighs) – 20x
MARY:
– Box Cutters
– Heel Taps
– Big Boy Sit-Ups
– J-Lo’s
– Side-Straddle Hops
ANNOUNCEMENTS:
– Decal’s Upcoming Ruck Events (f3gwinnett.slack.com/archives/C01VCRLCQBA/p1767212143647899)
– Ultimate Frisbee at ao-flyer tomorrow (01/03)
– Coffeeteria at Dunkin’ today
– Gilmore’s Birthday Q next Wednesday (01/07)! :partying_face:
COT:
– Gilmore – Prayers for direction for us as men for the New Year
– Prayers for Precious’ LSAT prep and test on (01/09)
– Enterprise – Prayers for protection for our families