A hardy 5 men assembled for the Birdcage this morning. I had planned that as long as uptown wasn’t flooded I’d post this morning as was pleasantly surprised to see that I wasn’t alone. I figured a Q may not show and had a workout plan in mind so I volunteered to lead us this morning in the pinch. Upon the writing of this post I learned that YSR who was in attendance was the scheduled Q. He owes me a beer.
A conscious effort was made to stay out of the mud so we kept to the track today.
Warm-up:
- SSH X 30
- IW X 30
- Mountain Climber X 30
Mosey to pull up bars for a circuit:
- Burprees X 10 for the count
- Squats
- Al Gore
- Box Jump
- and Pull-ups
Mosey to the cart path by the putting green for some mary:
- WW2 situps X 15
- Dying Cockroach X 20
- Supermans X 20
- Putins X 20
Alternate jog and sprint to the benches:
- Dips X 20
- R Leg Step Up X 20
- Derkins X 20
- L Leg Step Up X 20
Back to the track for intervals on the running men icons:
- Interval Burpee run (1,2,3,4,5)
- Bear crawl
- Lung Walk
- R Karaoke
- L Karaoke
Circle up on the track for a merkin wave up to ten
Jog/Sprint to the row bars for:
- Burpees X 10 for the count
- Rows
Jog/Sprint back to the flag.
Quick count off and nameorama. Announcement to the effect that the World is aiming to dethrown Uptown in the Gnarly Nutria. As Hawg’s 90’s Arkansas truck’s back windshield likely procalaimed, #aintskeered! COT that the rest of hurricane season is quiet. Thanks for the fellowship guys!
