3 is the Magic Number

3 Pax posted at The Fort to do some hard stuff without Burpees or Merkins. Coupons were required (Cindy/Sandbag)

Warmorama

SSH x 15

Hip Flexor stretches L/R

Reacher x 10

LBAC FWD/BCKWD x 10

Micheal Phelps 10 OYO

The Thang Part I

Mosey to Pavilion

11’s Tricep Dips & Mario’s(step-ups to top of table)

Grab coupon and run to Turf Field to Goal Line

Thang Part II

Line up for Tracers Goal Line to 50 yd line(Run, Backward run, Laterals, Butt kicks and Carioca’s) run and line-up back to the goal line.

Beatdown consisted of sets of 10’s, 20’s, and 30’s

Round 1-Overhead Press, Curls and Colosseums (Groiner with plank jack) after each set take coupon and rifle carry to 30 yd line and drop coupon run to opposite goal line perform 10 reps of an ab exercise called by YHC run back to 30 yd pick up coupon lunge back to goal line complete  Set 2 and 3 rinse and repeat( added honey pots bear crawl and drag coupon)

Round 2– 10’s 20’s and 30’s of Bent over rows, Goblet Squats and Coupon swings. Rinse and repeat like round 1.

Cash Out: Sprint 100 yds perform 10 crunchy frogs and Sprint back to pick-up coupon. Mosey to flag

COT:

Words of the day: Try hard stuff

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