Q: SEC

PAX: OneHit, Mr Fixit, Curly, Freebird, Peaches (respect), Maestro

INTRO:
Welcome and Disclaimer

WARM-O-RAMA:
SSH x15
Bear hug x12
Chinook x12
Mountain Climbers x15

Mosey to practice field
3 rds of:
5 squats
10 yd duck walk
5 merkins
10 yd bear crawl

THE THANG:
Grab a coupon
10-8-6 Coupon Complex (1 complex = 1 front squat, 1 thruster, 1 press)
Cusack to opposite side
10-8-6 man makers
Front coupon carry back
3 total sets

Mosey 1 lap of fields

Coupon catch me if you can:
Partner A farmer’s walk with 2 coupons (1 per hand). Partner B does does work and run to catch A. Swap and repeat until down and back. Did 2 trips. Work trip 1 = 5 burpees. Work trip 2 = 10 squats

Mosey 1 lap

Return coupons

Circle of pain at pullup area
5 pullups, PAX hold plank
10 monkey humpers, PAX hold starting position
10 merkins, PAX hold plank

Mosey to hill de nacho and grab a partner
3 rds of Bernie up hill, 5 Star Jacks, run down hill. Partner flutter kick
Recover
2 rds bear crawl up hill, 8 squats, bear crawl down hill. Partner LBC

Mosey to Mary

MARY:
Heel touch x20
Box cutter x20
Gas pump x20
ABCs with feet
6 in to Q fail

COT:
Count-O-Rama, Name-O-Rama.
Announcements – F3 meeting Jan 21 at 515
Prayer/Praise –
Freebird dad (Neil) heart procedure
Maestro cousin Ellie health
Peaches cousin battling cancer
SEC mom health and balancing coaching/family
6th Man Freebird – family time/ balancing parenting and challenges
Prayer
Pledge