Act now and get F3 free in perpetuity. FNG-1 is my 2.2 “Praise”. 90 % of this backblast is from ChatGPT.
COP
- 20 SSH (Side Straddle Hops)
- 10 Windmills (each side)
- 10 Arm Circles (forward and backward)
- 10 Mountain Climbers
- 10 Plank Jacks
- Mosey to the block pile
Coupons for Circuit City
Set up 5 stations (with coupons). Each station will be done for 5 minutes, alternating between strength and cardio moves. After each round, run a lap.
Station 1: Coupon Deadlifts & Sprints
- Coupon Deadlifts – 12 reps (pick up the coupon from the ground to a standing position, keeping a flat back).
- Sprint – Sprint 20-30 yards, then return.
Repeat for 5 minutes, alternating between deadlifts and sprints.
Run a lap
Station 2: Coupon Thrusters & Lunges
- Coupon Thrusters – 12 reps (hold the coupon at chest height, squat down, then explode upward into an overhead press).
- Lunges – 20 total (10 each leg). Hold a coupon at chest height for added resistance.
Repeat for 5 minutes, alternating between thrusters and lunges.
Run a lap
Station 3: Coupon Rows & Burpees
- Coupon Bent-Over Rows – 12 reps (hold a coupon in each hand, hinge at the hips, and row the coupons to your torso).
- Burpees – 8-10 reps (perform the traditional burpee with a jump and clap).
Repeat for 5 minutes, alternating between rows and burpees.
Run a lap
Station 4: Coupon Squat Press & Mountain Climbers
- Coupon Curl – 20
- Mountain Climbers – 20 total (10 each leg).
Repeat for 5 minutes, alternating between curls and mountain climbers.
Run a lap
Station 5: Coupon Carry & Plank Holds
- Coupon Quadraphilia Carry – Carry the coupon(s) for 30-40 yards walking briskly backwards
- Plank Hold – Hold a forearm plank for 30 seconds.
Repeat for 5 minutes, alternating between carries and planks.
Return the Rocks
6MOM
20IC LBC
15IC Low Flutters
Reflection
8 Above all, keep loving one another earnestly, since love covers a multitude of sins. (1 Peter 4:8 ESV)
What does it mean to say the love covers a multitude of sins? If you’ve “got questions” search it on gotquestions.org
https://www.gotquestions.org/love-covers-multitude-sins.html