BB – Worm Q Bayside 2-28

Thursday was my first Q at Bayside and it was a long time coming. I’ve posted there 8 or 9 times and I’m always impressed with how tight the PAX is with one another. They take a lot of pride in their AO. I’d highly recommend all members of F3 Louisville to Hit Bayside in March. You won’t regret it.

PAX-

Glaucoma, Sadie, Alexa, Gilligan, Grandpa Bear, Shuttle Cock, Charolais, Volkswagen, Banana Bread, Fanny Pack, Birdie, Thumbtack (WELCOME BACK!) Worm (Q) 

Mosey to Front Courtyard of HS

Warm Up – Stretch Arms, Legs, Kendra Newman’s, Grass Grabbers

WORM WORK – Heavy Circuit – 2 Mins Intervals with 30 Second Break

Battle Ropes

Mosey Around Parking Lot

Elastic Band Back Rows

Kettle Bell Swings

Deep Couple Merkins

45# Plate Upright Rows

Single Arm Derkins on Coupon

20 Yard Sprints

2x Single Arm Coupon Fireman Carry

Single Arm 35# Dumbbell Military Press

15# Flat Bench Flys

Overhead Ruck Squats

 Merkin Burn-Out

5 Set Ladder – Close Grip to Wide Grip back to Close Grip

 COT

Early Birds Got –

 WORM

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