I was really looking forward to Coupon Friday. Once we realized that the QIC was running late, I decided to run it myself. Delilah had brought out an FNG & I wanted us to look semi competent. I gave the disclaimer, covered the core principles & started the warm up. Coupon Friday is always shoulder heavy so we did: Arm Circles, Circle Arms, Weed Pickers, Imperial Walkers and then took a lap.

From there is was pure block party. Three exercises and then a loop. Commish prefers a more nuanced approach, but I opted for simple, easy & effective. We varied the loops either clockwise (for Winklevoss’ sake), counter clockwise, up the hill or around the apartment complex circle. All good stuff & the FNG (hereafter in the gloom OTF) kept pace with us well. I didn’t know if he was really fit or if I was just feeling the aftereffects of the “Post to Prost.” Then I realized that OTF was keeping pace with Dora, so the boy is fit.

Exercise combos included: Man Makers, Atlas Squats, Curls; Parabolic Press, Kettlebells (except for ElToro), One Handed Shoulder Press; Narrow Block Press, Coupon Weighted Dips, Diamond Merkins; Curls, 21’s, Narrow Block Curls; and so on. Everything came straight off the dome piece, because when the scheduled Q arrived, he declined to take over. He will remain nameless, but at least he brought bebop & coffee.

I did also introduce LockUp to my contender for the Delco Dragon exercise: Bear Crawl 4 steps, 2 Plank Jacks, 2 Merkins. Repeat as you cover whatever distance intended. In this case, it was from the quarter pipe to the steps. Big Daddy hopes that I do this every time that I Q. I could tell he loved it.

6MOM was some plank holds, E2K, 6″ holds & the like.

CoT.

Coffeeteria.