Q: Stogie ,
PAX: Picasso, Stogie, Venus, Boardwalk
FNGs: None
COUNT: 4
CONDITIONS: Rain
WARMUP:
High knees x40
• Arm circles x20 each
• Air squats x20
• Inchworms x10
• Plank shoulder taps x30
THE THANG: 5:38–5:53 | BLOCK 1 – STRENGTH HIIT LADDER (15 min)
Vest + coupon | AMRAP 5 rounds
• Coupon thrusters x10
• Push-ups (vest) x15
• Bent-over coupon rows x20 (10/side)
• Walking lunges (coupon goblet) x20
After each round:
➡️ 20 plank jacks
⸻
5:53–6:05 | BLOCK 2 – CONDITIONING CIRCUIT (12 min)
Vest ON | 40 sec work / 20 sec rest
Rotate through all 4 — 3 rounds
1. Burpees
2. Bear crawl (coupon drag optional)
3. Squat jumps (bodyweight or coupon goblet)
4. Coupon overhead hold march
⸻
6:05 | TRANSITION
🪖 VESTS OFF — COUPONS STAY
Quick water, clear floor space
⸻
6:05–6:15 | BLOCK 3 – GARAGE AB DESTROYER (10 min)
No vests | On your back or mat
2 rounds, no rest between movements
• Coupon leg raises x15
• Coupon sit-ups x20
• Flutter kicks x40 (count each leg)
• Russian twists (coupon) x30
• Hollow hold x30 sec
Finish with:
➡️ 2-minute max plank (coupon on back optional)
MARY: Yes I’m married
ANNOUNCEMENTS: Boardwalk never got the flu
COT: No Thank You