Coupon Moupon

AO: The Wreck

When: 2023-11-06

QIC: Bear

PAX (17): aflac, Bear, Blue, corky, defcon2, Donor, Foley, Gutterball, Matt Shields-Norm, Meltdown, Moonshine, Mountain Mama, Raider, Scratch-Off, Yankee, @Missionary @Poke


I was pumped to lead this morning and get back to the GLOOM with our crew! Classic rock seemed right. I was also in the mood for a low mosey, mostly upper body, super set, coupon workout.


Mosey to the playgroun. SSH, Toy Soldier, Hillbilly, Phelps, arm circles.

The Thang:

Grab a coupon (or 2 if you want a light and heavy) and back to playground. Super sets of 3 exercies. 3 sets each. rep count varied based on size of rock and strength but usually between 5 and 20.
  1. First set
    1. pullups
    2. curls
    3. bent over rows
  2. 2nd set
    1. skull crushers
    2. shoulder press
    3. dips
  3. 3rd set
    1. Thrusters
    2. kettle bell swings
    3. Romanian dead lifts
  4. 4th set
    1. front shrugs with picnic table
    2. back shrugs with picnic table
    3. upright rows with rock which was awkward
  5. rocks back - mosey to flag for 5th set
    1. Merkins
    2. Burpees
    3. diamond merkins


Convergence this Sat at Perimeter church - check slack for details Santa Ruck 12/9 - more details to follow  

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