10 souls braved the NOLA humidity this morning for a #Birdcage Beatdown. YHC took a page from Side Effect’s City Park Qs and tried to get everyone’s heart rate up and at ‘em with what the #mumblechatter referred to as an “aggressive warm-up.” This was my first time to Q at the #Birdcage and it was a pleasure. Each COP was a shout out to someone that has Q’d before me – Roots, Side Effects, Yankee, Rev, Awesome, My Grandpa Buster…
The Thang
- Start out by running the Root’s loop around the Club House parking lot.
- Stop at a patch of grass for near the bandstand and partner up for the Warm up COP: Cycle through the BLIMPS exercises (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) – one partner does the prescribed exercise while the other runs to the bandstand goes up and over to the other side and the up and over to come back. Flap Jack and finish when all of the exercises are complete.
- Head to the lights for an Ark Loader: Boo-Boo Bear Crawl left leg and then right leg, regular bear crawl, crab walk, spider man walk, forward facing crab walk, Buster’s Bunny Hop (crab walk position and hop forward while slappin yo bum with alternating hands)
- Mosey to Soccer goal and partner up for Peek-a-Boo Burpee Hangs. One partner hangs from goal with arms at 90 degrees while other does 4 burpees. Flap jack and repeato with 3, 2, 1, burpees.
- YHC wanted to go to the river levee for some Chevy to the levee, but knew we wouldn’t have time, so we went to the levee by the zoo for 11s. Merkins at the bottom and Burpees at the top. T-Claps to Awesome for making it through the complete exercise. The rest of us got to the round of 7 or 8 burpees before time ran out of us.
- Mosey back to the flag.
Moleskin
T-claps to Awesome and Douille for killing it today. They set a good pace for the rest of us to follow. I enjoyed my first Q at #TheBirdcage. It is a fun AO. T-Claps to Yuengling for leading by example and knocking out the extra credit pull-ups.
Shout Out
Thanks to God for our health and blessings. We prayed for our eyes and hearts to be open to those in need around us and for the wisdom to lead where we are called to lead.
Announcements
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 6:30 @ City Park
CSAUPs
