F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Coupons for Everyone

4

Seven brave warriors embraced the sub 40 degree temps to post this morning at Source of Truth!

Run the bus loop to check on Lifos

COP-

SSH x 20

DQ x 10

Copperhead Squats x 15

Helicopters x 10

Merkins x 10

Arm circles x 15

Mosey to side of Parking Lot, PAX grabs a Coupon of their choice – Remember to choose wisely!

Mosey to the track

Dora – Round 1 – Partner Up

Runner – 100 yards and back –

Exercises to complete as a team – 100 curls with coupon, 200 Squats with Coupon, 300 LBC with coupon

Dora Round 2 –

Runner – 50 Yards and back

Exercises – 100 Dips, 200 overhead extensions with coupon, 200 Flutter Kicks (after the audible)

Incline Plank to wait for six –

10 Incline Merkins in Cadence

Mosey to tennis courts

4 Corners –

Corner 1 – 10 American Hammers with Coupon

Corner 2 – 20 Monkey Humpers

Corner 3 – 30 Mountain Climbers

Corner 4 – 40 SSHs

Plank and wait for six

Circle up with Coupon

Each PAX member will call an exercise, once that exercise is complete, leave your coupon and  plank walk to the next coupon to your right and wait for exercise to be called.  Circle complete when you return back to your coupon.

Exercises consisted of – Curls with Coupon, WWIIs with Coupon, Burpees (instead of Jumping, lift coupon to chest), Cross Leg Lifts, V-Ups with Coupon, One handed on Coupon – one hand on ground Merkins,  and Coupon press above head.

Close out with 20 Curls with Coupon.

Mosey to Flag

Numberama, Namerama, YHC took us out

Announcements – CSAUP is quickly approaching, get your miles in.

Prayer request for Roscoe to be more disciplined with his scripture reading.

NMS –

As YHC and Wilson rolled into the parking lot we saw the Gumbo machine was already awaiting us.  Thinking it was just going to be the 3 of us, Rosie rolls in driving the Ms van due to car complications, hope that gets fixed for ya Rosie.  As well as Aisle 5 and his 2.0 Dirty Rice to give us a an even 6.  After a not so quick trip around the bus loop according to Aisle 5, we made it back to get warmed up.  Halfway through the COP in rolls Roscoe, he really now understands how far Powhatan really is from the AOs, glad to see you back out Roscoe.  Everyone crushed the coupon adventure today and a special TCI Claps goes out to Wilson who tried to out run Dirty Rice, I think Wilson is now on a ventilator.  This morning was a great group of men bettering themselves and a great way to start the day!  Enjoy this life we were given fellas and hug your loved ones!

Marmaduke

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4 Comments

  1. Great leadership Marmaduke. I enjoyed the coupons – especially partnering up with Wilson who chose wisely! I feel Wilson’s pain, I heard Rosie gaining on me on one of the 100-yard sprints and decided to try to hold him off (you know – racing him without him knowing we were racing!). I spent the entire time I was doing LBCs trying to catch my breath.

    Great to see the dedication of Dirty Rice getting up and putting in the work in the gloom. Well done young man!

    Great to have Roscoe back in the gloom as well.

  2. Great call with the coupons Marmaduke. Rotating coupons at the end was fun until I got to V-ups with Roscoe’s boulder. Great work Dirty Rice, keeping up with those young legs on the sprints was a struggle.
    I hope you won the race Gumbo.

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