Date: 2026-10-17
AO: Tar Pit
Q: Portage ,
PAX: Big Mac, Portage, Panhandle, DQ, T-bone, Beaker
FNGs: None
COUNT: 6
1. Warm-Up
1. 15 Copper Head Squats
1. Rotational leg stretch
1. 15 Copper Head Merkins
1. Arm Circles & Moroccan Night Clubs
1. 15 Copper Head Squats
1. Quad Stretch
1. 15 Copper Head Merkins
1. Tricep Stretch and bend over to the side
1. Walk to the front of the school.
1. Every 30 steps, stop and do 10 coupon swings as a group
2. Stop At the retaining wall
1. Mary Abs
1. 15 LBC
2. 15 Oblique V-Ups (each side)
3. 10 Frozen Freddies, 4s holds
1. Up the stairs to the top of the ramp
1. Single Leg Hip Thrusters (10 each leg)
1. 11s
1. Start with 10 Goblet Squats and 1 OHP
1. On the in betweens (only one direction from GS to HOP) do 15 of:
1. LBC, FM, BBS, Flutters, American Hammers, Fifer Scissors, Side Obliques (each side), Roll-up V-up, Crunch Frogs
1. As people finish they should work backwards on the 11s until the last person is done.
1. DORA (Partners A/B, each does an exercises then switches until the round is completed) 1. Round 1: 120 Derkins & 80 Lunges
2. Round 2: 120 Coupon Hip Thrusters & 120 Curles
3. Round 3: 240 Single Arm Bent Over Rows & 120 Skull Crushers 1. Eccentric Workout (10s on the eccentric movement)
1. 5 Curls
2. 5 Bent over single arm rows (each side)
3. 5 coupon hip thrusters
4. 5 derkins
1. Stretches
2. COT
1. Moleskin
1. We’re born into this world without knowing anything. Maybe God made us for the unknown. Don’t trap yourself in comfort and predictability when the splendid adventure God birthed you in awaits you.
Tags: Tar Pit, Big Mac, Portage, Panhandle, DQ, T-bone, Beaker
