WARMERAMA:
- Mosey through the back-brush and circle up in the North lot
- F3 Welcome & Disclaimer to Birdman’s FNG, later named “DaGator”.
- SSH, Merkins, Plank Stretches
COP #1: Wounded Bear Crawl
- Following the Parking lot curb, we kept Left Hand and Left Foot on the high curb and RH, RF on the asphalt so our Bear Crawl was uneven feeling like a wounded Bear. Switch high side on the way back.
COP #2: “Wave of Merkins” (up to 9)
- Circle up in Plank Position. Creating a Wave and starting with 1 we did a Merkin and passed to the right. Went to 2 and pass around, 3,4,5,6,7,8,9
COP #3: “The Cycle”
- Bear Crawl 1st leg of square and then do 3 Burpees, mosey back to start
- Bear Crawl 1st and 2nd leg of square into 6 Burpees, mosey back to start
- Lunge first leg and Bear Crawl 2nd and 3rd Leg before doing 6 Burpees, mosey back to start.
- Lunge 1st and 2nd Leg, Bear Crawl 3rd and 4th leg to start before finishing with 6 Burpees.
COP #4: “Vicious Cycle”
- Like an Aboriginal Run but in a square with last man running to the middle to do 5x exercise called and then running to the front.
- Merkins
- SSH
- Copperhead Squats
COP #5: “Wave of LBCs”
- Circle up in ready position. Creating a Wave and starting with 1 we did a LBC and passed to the right. Went to 2 and passed around, 3,4,5,6,7,8,9
Finisher: 25 Merkins, 50 Monkey Humpers, 50 Flutter Kicks to time.
Mosey BTTF for COT:
Announcements: (see SLACK!)
- Welcome to “DaGator”, an intern with Birdman’s Co. who loves to debate and is from FL.
- 8/3 HomeGrown Half
- 8/4 Sunday Park Evening Ruck
- 8/6 Ultimate
- 8/11 Float the James
- 8/17 PickleBall in the Park of Forest