11 Pax eventually stumbled in to drag a bag full of sand and blankets around the Birdcage (Audubon Park). Squats and planks abounded, not to be outdone by burpees, of course.
Warm-up:
1/4 Mile run to edge of park.
SSH x 20
Low Slow Squats x 15
BOYO x 5
Jumping Lunges x 12
SSH x 15
Mosie to Bandstand
The Thang
Wall Squats until bag is passed down the line of PAX and back, Merkins x 10 – Rinse and Repeat x 5
Burpee Suicides @ Lamps – run to 5th lamp, 5 burpees, and back. Run to 4th lamp, 4 burpees, back, etc.
Lunge walk to next lamp (20yds)
Bear Crawl to next lamp
Burpee Broad Jump to next lamp
Mosie to Covered picnic tables
InMerkins x 12
DeMerkins x 8
Step – ups x 15
Dips x 15
Back to Flag
Line Up and number off 1 and 2. 2’s step out of line and face 1’s. Group squats in unison while the first in line squats holding the bag in front of his chest, then tosses it to the man across from him. Repeat until the bag gets to the end of the line. When the bag arrives at the end, the Pax fall into plank, and reach across their bodies to pass the bag underneath their planking torsos to the end of the line and back. Rinse and Repeat x 5
Uptempo run around the golf course parking lot. 95% of race pace
Moleskin:
Lots of growth happening in this pax. Hard work from new and experienced, alike.
Rev, over and out!
-Nice Q Rev. I appreciate you bringing the creativity.
-Happy Birthday Colonel, it was a privilege to party with you at the #Birdcage.
-I am still recovering from Chaka Khan wasting me in the final sprint. I close my eyes and all I see is an orange blur.