Dirty MacDeuce at a HUMID gloom at the Birdcage.
Circle up for disclaimer then we mosey’d across the street to the soccer field.
Standard warm up: SSH, Imp Walker Squats, Pickle Pounders, and LBCs x 20
Then we mosey’d to the statue of John James Audubon to honor the man who we named our beatdown after – The Birdcage with a DIRTAY MAC.
We ran the loops in front of the zoo all the way to magazine and back.
One lap then low slow squats, merks, and lbcs x 12
one lap = .33 miles
Lap 2 – reg squats, staggard merks L, and roaches x 12
Lap 3 – then lunges, staggard merks R, and hip dips L x 12
Lap 4 then jump lunges, diamond merks and hip dips R x 12
Long mosey back to the shelter by the FLAG.
Busted out an exercise dice aka The Oracle.
Random PAX threw the DICE at a wall – we got 30 Russian Twists, 30 Mtn Climbers, 20 Merks, 30 Russian Twists, and 30 Jump Lunges
Then we circled up outside of the shelter – tried to EH the muscle dude with a bike. Low Country Crab x 20, and Lunge Walks x 20
Back to the FLAG – a little early so we had a mini-plank o rama.
Thanks for the opportunity to lead!
RY
