AO: #ao-coliseum
Q: Icebox

F3 Workout: “The Brickhouse”

Gear: 1 Coupon per PAX (cinder block or equivalent)

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🔥 Warm-Up (5 Minutes)

All without coupon:

• 25 SSH (IC)
• 15 Imperial Walkers (IC)
• 10 Windmills (IC)
• 10 Arm Circles (forward/backward)
• Mosey with high knees & butt kickers (1 lap)

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💪 Main Thang (40 Minutes)

⏱️ Part 1: EMOM Strength Ladder (12 Minutes)

Every Minute on the Minute:

• Min 1: 5 Thrusters (squat + press)
• Min 2: 6 Curls
• Min 3: 7 Goblet Squats
• Min 4: 8 Bent-over Rows
• Min 5: 9 Overhead Press
• Min 6: 10 Block Swings
🔁 Repeat once (total 12 minutes)

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🏃‍♂️ Part 2: Coupon Dora 1-2-3 (15 Minutes)

Partner up:

• 100 Block Merkins
• 200 Coupon Curls
• 300 Coupon Squats
One partner works, other runs 50 yards and back.

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Plus round of Mary’s 10mins
End with COT
Have a great Saturday gentlemen. Welcome Wet Nap!!! Not dream Manny! lol 😂