Follow the Leader

Follow the Leader

Workout Date:

07/09/2019

QIC:

O'Douls

PAX:

Pikachu, Buffet, Kiwi, Single Barrel

The Thang:

Conditions
high 70s and humid

Gave the one minute warning (actually it was a 20 second warning, but who was really counting) and disclaimer. Good thing I got my cheap Walmart watch back from Pikachu 🙂

COP

Pikachu Specials x 20 IC

SSH x 15 IC
Windmill & TTT x 15 IC
Imperial walkers x 15 IC
Hillbillies x 15 IC
LBOC X 15 IC
Hold arms out for 10 seconds

LBOC in reverse X 15 IC

Overhead laps x 15 IC

Mosey over to grab coupons

The THANG
25 curls w/ coupon IC; 25 tris w coupon IC = corner #1

I directed the group to “follow the leader” me through the entire Round 1 of 4 corner routine. Mosey over to corner #2

Corner #2- 25 Fluttlers IC- Toy solider, mosey and backwards mosey to next corner

Corner #3- 25 carolina dry docks OYO- imperial walk to next corner

Corner #4- 25 squats IC- lunge walk & mosey back to start

Rinse and repeat all 4 corners OYO and plank for other PAX when done

Partnered up to for DORA- combination of mosey and 150 over head presses

Return coupons and backward mosey to COT area for MARY

MARY- 25 LBS IC- O’Douls; 25 Freddie Mercurys IC- Buffet, 15 Hells-to-Heaven IC- Pikachu

Stretching- legs, arms and back

Time!

COT
Count-O-Rama – 5 PAX
Name-O-Rama
Prayer requests for Kiwi’s daughter and son as well as Kiwi’s travels to Raleigh next week
Prayer requests unspoken- Odoul’s prayed us out

Moleskin
– Great work targeting all areas of the body and keeping pace via “follow the leader” style

-I am proud and honored to lead these gentlemen today, and happy to see the Catapult AO really taking off

Announcements
– F3 2.0 Tuesday nights at 6pm, thanked everyone for their support today, especially Buffet for coming out to the Catapult AO and me!

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