Backblast! Couponology at The Armory

AO: Armory
Q: Flush (Clay Campbell)
PAX: Gilmore (Jim T), Justin Blue, Chet Ripley (Elton Smith), Kitchen (Joseph Johnson), 10k John Martin
FNGs: None
Count: 6

WARMUP:

Mosey around the AO near the church.
Good mornings IC to 8
Imperial Walkers IC (to 15)
Overhead Claps IC (to 15)
Shoulder stretches
Quad Stretch
Hamstring Stretch
Pigeon Stretch
Stay in the parking lot.

THE THANG:

Thang 1

Survey of Coupon Work – Coupon 360!
Finish each set together – focus on form and understanding the mechanics of each one. Run to cone and back after every each round of that exercise (do 10 woodchoppers, run to come and back, do 20 skullcrushers, run to cone and back, etc.)

10 Woodchoppers (5 each side)

20 Skullcrusher

30 Coupon Big Boy Sit-ups with Coupon held high

40 Overhead Press with Coupon

50 Arm Curls with Coupon

For a break:
Annie – This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm. Q makes the call on time or repetitions. IC 1, 2, 3 → 1 (just one hand) IC to 15

60 Chest Press with Coupon

50 Bent Rows with Coupon

40 Goblet Squats

30 Coupon Swings

20 Rocky Balboas on the block

10 Thrusters

Thang 2

Head over to the church overhang area and Wall Sit for Time on the columns: 120 seconds, rest, 90 seconds, rest, and 60 seconds.

MARY:

-Hold high plank and chill cut till 0615

ANNOUNCEMENTS:
COT: