Birdman’s V-Q (Birdman Qd, Deagle is posting)

DATE: 2022-10-29
AO: Freestate
Q: Deagle
PAX: Butter, Cannoli, Winston, CashOnly, Novacaine
FNGs: Brony, Birdman
COUNT: 8
WARMUP:
SSH, Swingbillies, Cherry Pickers, Windmills, Arm Circles, Hairy Rockets

THE THANG:
Part 1
2 times
“Brody Diamonds” 4 coupon stations with 50 ft bear crawl in between. Stations
20+ curls
20+ overhead press
20+ squats
20+ bent rows

Part 2
1 mile run with 2 body-weight exercise stations
Run 2 laps around large field.
20 Burpees
Up to 20 pull ups
Run 2 laps of large field.
20 merkles (?) and/or dips
30+ seconds of Balls to the Wall

Part 3
2 times
50+ yard uphill lunges (or El capitans) with walk down.

MARY:
Each Qs one exercise

ANNOUNCEMENTS:
The Grunt
COT: