Today the Q was mine and what a nice treat to show up with a FNG and Chardonnay pulling a Kotter and joining us in the GLOOM! Man the 10 degrees cooler was a total game changer for my energy at the beatdown.
Quick disclaimer – and then 22 MEN did the difficult thing and posted for F3 Birdcage at Audubon Park.
We ran the mini loop by the club house for a warm up and then a quick COP warm up with SSH, Imperial Scott Walkers, Mtn Climbers, Dying Roaches, and Bird Dogs x 20
Quickly set up a SHORT CIRCUIT –
Station 1 in the benches –> Dips, Bulgarian Split Lunge L/R, Irkins and Derkins, and Seated Squats (x 20)
Run to Station 2
Station 2 SUICIDES in OAK ALLEY
Run to Station 3
Rows and Plank Jacks x 25
Run to Station 4
Pull Ups x 10 or Negatives
Run back to Station 1
Back to the BANDSTAND
6 MIN OF MARY
LBC, LBT, Lil baby obliques, Hip Dips L/R, Wife Pleasers, O Mary, Flutters, and Low Country Crab x 20
Thanks for the opportunity to Q today!
