12 PAX braved the ferocious heat and humidity this AM to complete a warmup for tonight’s Gnarly Nutria. Though we completed a lap around the park, we kept things pretty light on the legs and focused on the upper body. Here’s how it went down:
Warmup
10 x SSH
10 x arm circles each way
10 x shoulder shrugs
We then moseyed to the pull up bars and split into 3 groups. Count was 10 Carolina drydocks each go-round:
Group 1: drydocks
Group 2: pull ups round 1, then hold yourself up in pull up position round 2
Group 3: burpees
We then moseyed to the green/tee box near the water fountain for a round of 2:1 Jack Webb (next time, Northshore)
We then moseyed around to the Prytania side of the park for a ring of fire. We went around the circle up to 5 merkins, then did some bonus plank work.
We then moseyed to the shelter. Half the group did BTTW while the other half bearcrawled around the shelter. Then we switched it up. We finished up with
10 x dips
15 x incline shoulder taps (highly underrated)
10 x decline shoulder taps
And then we moseyed back to the flag for COT and a spirited pep rally for the Gnarly Nutria. Prediction for tonight: Uptown repeats as world champs.
Glad you had a pep rally this morning. Its the only time you guys will be celebrating today. We’ll bring participation ribbons tonight for you. That way you can go home a winner too!