Q: Paterno ,
PAX: long haul, Double Fault(40/100 posts), Toll Road, Paterno, Shenanigans, Gilmore, E.T., Supply Chain, Shake and Bake, Lefty, Chef, Nurse Ratched, Loud Mouth, Red Barron
FNGs: 1 Red Barron
COUNT: 14
CONDITIONS: 47° and clear
WARMUP:
– Little Baby Arm Circles
– Pool Pissers
– Weed Pickers
– Wind Mills
THE THANG:
“Partner Up, Down and All Around”
Perform 10 rounds of 1 Upper Body exercise and 1 Lower Body exercise per round, then run 1 lap around the stage
1. Mosey to amphitheater stage
2. Choose a partner
3. Partner 1 performs 12 reps of Upper Body exercise, while Partner 2 performs as many reps as possible of Lower Body exercise
4. After Partner 1 completes 12 reps, partners tag and swap exercises
5. Partner 2 performs 12 reps of Upper Body exercise, while Partner 1 performs as many reps as possible of Lower Body exercise
6. After Partner 2 completes 12 reps, partners tag and both partners run 1 lap together around the stage
7. Repeat Steps 3-6 for each Round of exercises
8. After completing all 10 rounds, rinse and repeat
Rounds/Exercises:
Round 1
Upper (12x): Coupon Hang Snatch (Thighs to Overhead)
Lower (AMRAP): Apolo Oh-No’s (Skater Lunges)
Round 2
Upper (12x): Coupon Kettlebell Swings
Lower (AMRAP): Bobby Hurleys (Squat Jump)
Round 3
Upper (12x): Merkins
Lower (AMRAP): Rocky Balboas (Jump Ropes/Toe Taps)
Round 4
Upper (12x): Coupon Bent-Over Row
Lower (AMRAP): Air Squats
Round 5
Upper (12x): Coupon Skull Crusher
Lower (AMRAP): Butt Kicks
Round 6
Upper (12x): Coupon Chest Press
Lower (AMRAP): Lunges
Round 7
Upper (12x): Dry Docks
Lower (AMRAP): Side-Straddle Hops
Round 8
Upper (12x): Coupon Overhead Press
Lower (AMRAP): High Knees
Round 9
Upper (12x): Coupon Deadlift (Floor to Thighs)
Lower (AMRAP): Calf Raises
Round 10
Upper (12x): Coupon Curls for the Girls
Lower (AMRAP): Imperial Walker Squats
MARY:
– Freddy Mercuries
– Little Baby Crunches
– Pickle Pointers
– Box Cutters
– Flutter Kicks
– Big Boy Sit-Ups
– Heel Touches
ANNOUNCEMENTS:
– January 1 – Alpha BlackWidow New Year’s Day Beatdown
– January 29 – Decal’s Manniversary Q at Coliseum
COT:
– Praise for healthy birth of Hook’s grandchild
– Prayers for family peace during holidays and comfort for those facing first Christmas without loved ones