Coupons and Kotters, with a side of Merlot at the Powder Keg

  • Workout Date - 03/23/2015
  • Q In Charge - Inspector Gadget
  • The PAX - Roid (Welcome Back Kotter), Seal, Cabin Fever, Swift, P squared, Hook and Ladder, Youkillis, Flow Rider (Flo Rida?), Tea Bag, Brown Shorts, Quaker, Keystone, Steamer
  • AO -

14 PAX started their week off right with an I.G. beat down at the Powder Keg.. It was a misty, cool morning featuring a very welcomed return for Roid, a Keg Kotter.  There are a few more Kotters in Powder Keg land that we need to work on as well.



Mountain Climbers IC 20

Windmills IC 15

Goof balls IC 20

Copperhead squats IC 10?

The Thang:

Mosey to storage shelter to get coupons

Calf Raises IC 20


Triceps OYO 20

Overhead Press OYO 20

Squats OYO 20

Pair up: Partner A does 20 Curls while Partner B does Merkins  Repeato

Partner A does 20 Tricep Extentions while Partner B does Flutter  Repeato

Partner A does 20 Squats while Partner B does Mountain Climbers Repeato

Return coupons and mosey back to parking lot.  THERE was Merlot !

Indian run – double applesause around church down through parking lot and back to flags.

Line up at parking lot edge, lowest part:

Lunge to middle

Joe Hendrix up the steps

Run backwards to end





Heels to Heaven

Flutter while YHC gets his recorder/phone


F3 Expansion: Atlanta  – April 18, Jacksonville FL –  April 25, Asheville in May.

Jackalope is scheduled for May 16.  It is a Swamp Rabbit CSAUP that circuits through four AO’s ending at Legacy Park.  Watch for more details.

Red, Light and Blue ruck event in April in Greenville.

Seal had 4 PAX for the Special Ops AO last Sunday.  Get the word out among guys that can’t or won’t make the morning workouts. It is a running/boot camp workout at 7:00 pm on Sundays.

Exercising patience with family and co-workers is a common topic in COTs lately. Share anything with the PAX that might be helpful.  Steamer remarked that eating right and especially getting adequate sleep is shown to reduce stress.

YHC asked that the PAX share not only their problems in COT, but also their achievements (weight loss, good physical,etc.), so that we can all share in those accomplishments.

Devotional Text/App post being coordinated by Hook & Ladder. GroupMe app is helpful but not required. Can just receive a text to receive the daily devotional.

YHC mentioned a charity called Michael’s Way, which helps people get training to find a better job.  Spread the word to anyone you know that might benefit. Contact YHC.

Praise for Roid’s church signing a lease today for a new building.

Keystone’s VQ is next Thursday.  Come show support for him.

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