8 Pax including an FNG were ready to roll at 8AM for a hot and humid sauna fest at the Birdcage this AM. Where were you?
The Pax huddled around the flag and broke out of the gates to the right.
Warm UP
A few side hops on the way to the first Circle of Pain.
COP1 – SSH x 30, Merks x 15, Peter Parkers x 25, and Low Slow Squats x 20 **In Cadence – My first Q in a few weeks – rough start but I finally got the hang of it again.
Then we mosey’d to the LEVEE. A little complicated on my instructions but here is the THANG:
The THANG:
Chevy to the Levee: Run over the levee and do 30 Parker Peters, then run back to the bike path and do 10 dying cockroaches. Then decrease the Parkers by 2 until you hit 20. And increase the Dying Cockroaches by 2 until you hit 20. A modified CHEVY to the LEVEE!
After a quick recover – Mosey to the Levee at the Fly. Backwards Bear Crawl up levee x 2 -watch out for glass! Regular Bear Crawl back down the levee. We had to Suddenchange here and move the location due to a terrific smell of funky trash.
Moved ourselves over to Audubon Statue. At Audubon we did Left Leg and Right leg step up x 25 and we did Dips/Freak Nasty x 20.
Mosey’d over to Hollywood South field. The gentle hum of an air conditioned tent was calling our names. But we opted for 6Minutes of Mary instead.
LBC x 25, Russian Twist x 20 LBC Twist x 25, Hello Dolly x 25, Flutter x 20 and Plank Jacks x 25
We pushed our final mosey back to the FLAG for the Circle of Trust.
In the Circle of Trust we prayed for many who are sick and prayed to be better men in the lives of others.
Thanks for the privilege of Q’ing this workout.
Peace-Reluctant Yankee
