F3 Phoenix Meets the “Coupon”

nodiscountDate: 23 July 2019

Location: AO Roadrunner

Q: Dora 1,2,3

Pax: Sweater Vest, Odin, Stu

Disclaimer

Warmup:

Arm Circles

Side Straddle Hop

Forward Lunges

Mosey around the lake

Featured equipment:

A Coupon is F3 lingo for a Sandbag!

Thang:

Sandbag Getup and Run (1 round each man then repeat for a total of 2 rounds)
          One man performs getup shuttle run. Once per shoulder = 1 round.
          Remaining pax performs stationary exercises of their choosing i.e. mountain                             climbers, Peter Parkers, squats etc.

Sandbad Pickup and Carry (1 round each man then repeat for a total of 2 rounds)
        One man performs sandbag shuttle run to 3 points = 1 round
        Remaining pax performs stationary exercises of their choosing

Sandbag All-Fours Drag (1 round each man then repeat for a total of 2 rounds)
       One man performs sandbag drag down and back = 1 round
       Remaining pax performs stationary exercises of their choosing

Sandbag Indian Run

Mary:

Stretch and perform Count-O-Rama and Name-O-Rama to complete in time limit

COT

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