Q: Back Draft

PAX: ER, Rainbow Row, Back Draft (Q)

INTRO:
Disclaimer
Group effort on 5 Core
Mission Statement
Credo

WARM-O-RAMA:
Sets of 10
Daisy Pickers
Willie Mays Hayes
Goose Step
Imperial Walkers
Mosey around Central to Coupons

THE THANG:
4 rounds all with 10 slooooowwwww reps:
Coupon Curls
Freddie Mercury IC
Coupon Tricep Extension
American Hammer IC
Coupon bent over rows
Flutter kicks IC

Super Bowl inspired 11s
Lombardi (coupon from the ground to overhead and back)
One hand farmers carry across the concrete
Double toe taps (from a reverse plank position)
Farmers carry with the other hand back to start

Mosey back around Central to Mary

MARY:
10 Merkin for good measure
15 Side Straddle Hop IC

COT:
Count-O-Rama, Name-O-Rama.
Announcements – Macon Mayhem F3 night on the 18th
Prayer/Praise – health and guidance
That men in need of what F3 offers be guided to The Scrape.