AO: Harrisburg
Q: Uncle Floyd ,
PAX: Constitution, Uncle Floyd
FNGs: None
COUNT: 2
Disclosure and prayer that the workouts wouldn’t get easier but, rather, we would get stronger in relation to them.
WARMUP: 12 count (IC) side straddle hops, bob n’ weaves, imperial storm troopers, cutters, michael Phelps, arm stretch
THE THANG:
Line running calesthenics across the lot over to stop signs. More side shuffles, Toy Soldiers and funky chickens. Then we turned around and did wind sprints/jail breaks from one end to the other a few times before…
Mosey to the Ridge for 15, 10 and 5 reps (3 sets) of incline merkins, decline merkins and dips, up the hill to do jump squats each round (15, 10 and 5 accordingly).
Mosey to concession stand for the main event.

Circuit rotation/domino workout: Each person took one of the 8 stations. Once the timer completed their reps, we rotated stations.

Timer: Murderbunny PAX with concrete block—about 25 yarss each way (to the fence)

When murderbunny man finishes, he swaps places with PAX, and that PAX moves to the next circuit training spot.

(Repeato 3x)

9 Stations:

Coupon Thrusters (featured exercise, w/coupon/cinder block)
Plank Jacks
Wide-Arm Merkins
In & Outs/Crunchy Frogs
Carolina Dry Docks
Superman Pulse/Merkins
American Hammers (w/ kettlebell)
Glute Bridges/V-ups
At the end of just 3 full rotations at all stations, we completed the workout, running out of time, gathering for COT.

Featured Exercise:

Coupon Thruster
A combination of a front squat and a push press, typically using a coupon, in one continuous, explosive movement.

Muscles Worked: Full-body exercise focusing on quads, shoulders, and core.

Execution:

Hold the coupon at chest height.
Perform a full squat until elbows touch or pass the knees.
Drive up explosively, using leg momentum to press the coupon directly above the head.
Lock out arms and, if possible, “put the head through the window” (bring the head forward between the arms).
Return the coupon to the chest and repeat.

ANNOUNCEMENTS:
Events
– Incredibly Macho Harrisburg Anniversary- June 6
– Everest Retirement Planning: Long term care event (today, ask Othello for details) and Shredding Event planned for May 16,

MARY: n/a
COT:
Prayers for Colonel, Steve ’s wife, for Murtaugh’s Sgt Major who is recovering from a stroke, unspoken for Ace, Uncle Floyd’s tweaked back, for Constitution’s job search, for Liam’s family and Ina and Iran and President Trump.