It is always a pleasure to venture up north to post. Great group of men. As the first installment of the Q swap with WestEnd, I thought it only fitting to borrow a workout that Brick led when I posted at the Duck and Weave a couple of years back. It was the Paula Abdul (two steps forward, one step back), but pyramid style.

Warmup: SSH, WMH, IW, HB, ACsx2, OC, 5 burpees OYO, MC, PP

The Thang: The Paula Abdul
We stayed in the parking deck for this workout. Began with 10 single count merkins, ran up 2 levels, did 10 IC LBCs, bear crawled down 1 level and did 10 single count squats. Repeated that sequence and those exercises, running as the mode of travel going up and varying the modes of travel going down (e.g., karaoke, slide, lunge walk, etc.). When we got all the way to the top we came back down and started another pyramid, increasing reps to 20 and switching the exercises. Exercises for 2nd pyramid were dry docks (single count), Homer to Marge (IC), and Johnny Dramas (single count). At end PAX gave it all they got for a spring to the top/end of the parking deck.

Mary:
Flutters, various plank positions, and some dynamic stretches.