Q: Run Flat

PAX: Bewyak
Bob the Builder
Downy
Mr. Fix It
Myrtle
FreeBird
OneHit
Roll Tide
Szczerbiak
Sherlock
Madoff
Fun Run
Spackler
Run Flat

INTRO:
Disclaimer
5 Core Principles
F3 Mission Statement
Credo

WARM-O-RAMA:
Kraken Burpee’s x3 OYO
Bear Hugs x15 IC
Kraken Burpee’s x3 OYO
Daisey Pickers x10 IC
Kraken Burpee’s x3 OYO
Big Arm Circles x10 IC
Kraken Burpee’s x3 OYO
SSH x20 IC

THE THANG:
We took a short mosey from the Flag to my truck for a nice surprise….. COUPONS! Some pax were concerned we wouldn’t have enough for all 14 Men that defeated the fart sack and choose to better themselves on this brisk 35-degree morning. Good thing I brought 18!

We then walked, while front carrying our coupons, over to the carpool area where I had some cones set up about 50 yards apart waiting for our arrival. We lined up with our coupons and began work. On one end we did Coupon exercises; on the other end we did body weight exercises. Each of the below were called individually and were done as a group. No Man was left behind and everyone pushed themselves hard this morning!

5 Man Makers
Sprint to the cone
20 Air Squats
Sprint back to Coupon
15 Coupon Thrusters
Sprint to the cone
15 Merkins
Sprint back to Coupon
20 Overhead Tricep Extensions
Sprint to the cone
5 Kraken Burpee’s
Sprint back to Coupon
20 Kettlebell Swings
Sprint back to cone
20 Bonnie Blair’s (Single Count)
Sprint back to Coupon
5 Man Makers
Sprint to the cone
30 LBC’s
Sprint back to Coupon
20 Coupon Curls
Sprint to the cone
20 Air Squats
Sprint back to Coupon
15 Half Curls (On the low side)
15 Half Curls (on the high side)
15 Full Curls
Sprint to the cone
20 Bonnie Blair’s (Single Count)
Sprint back to Coupon
20 Kettlebell Swings
Sprint to Cone
10 Merkins
Sprint back to Coupon
“The next exercise is…. carry your coupon back to the truck”

Once we delivered the coupons back to the truck we moseyed to the flag. I took a play from FreeBird and zig zagged through the 8 or so poles as we rounded the corner.

MARY:
Heel Taps x40 OYO
Freddie Mercury’s x40 OYO
Butterfly Sit-Up’s x10 OYO
LBC x50 OYO
Plank Jack x20 OYO
Hold Plank
Plank Jack x15 OYO
Hold Plank
Plank Jack x10 OYO
Hold Plank
Plank Jack x5 OYO

COT:
Count-O-Rama, Name-O-Rama.

Announcements:
2.0 Event this weekend 10.22.22 at Red Dawn
Open Streets Macon Event 11.06.22 (2pm – 5pm) *Chaps will have more details to come

Prayer/Praise –
Praise:
-Marshall’s recovery from the flu after a long 1.5 weeks
-Bob the Builders Mothers successful heart cath procedure

Prayer:
Safe travel for Peaches as he travels back from Florida after a long 3 weeks of service.