Location: Gridlock
Date: 2023-04-11
Weather: Clear and 41 deg F
Q: 49er
PAX: 8 – 49er, Muck, Baby Driver, Sous Vide, LeBron, Incognito, Zebra, Peffercorn (DR)
Warm-O-Rama
Welcome Peffercorn from DR. Glad to have your shovel flag planted next to YHC’s this morning.
Arm circles – big & little, forward and reverse
Side straddle hops x20 IC
Dynamic stretches – Frankensteins, gate steps, butt kickers and high knees
Grass grabbers x15 IC
Mosey to the far corner of the lot for coupons
Tha Thang
Stations 1 and 3 are about 40 yards apart. Counted off by 2’s. 1’s started at Station 2. 2’s started at the other end.
Station 1: Coupon Complex x30
W/ coupon on the ground in an upright position
-Bent over row
-Bicep curl
-Overhead press
-Set the coupon down each time
Station 2: Coupon Carry to Station 3
Carry one coupon in a different hold each round.
-Left hand farmer carry
-Right hand farmer carry
-Rifle carry
-Tricep carry
Station 3:
15x coupon swings
15x coupon goblet squats
15x coupon swings
15x coupon goblet squats
Station 4: Coupon Lunges
Weighted lunges back to Station 1
Completed AMRAP until 6:10. Groups met in the middle and finished with 10 man-makers before returning the coupons and walking to the flag.
End in COT