Costigan Park

Costigan Park

COP
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Wild Turkey – 10 burpees OYO
Tuck – 11 burpees OYO

Mosey to Costigan Park (adjacent the Ballantyne Village parking garage). The postage stamp sized park has everything you need for a complete workout, open space, benches and a fountain wall. Plus, Tuck brought a stack of pavers to increase the misery quotient. The session included seven rounds, following each round the PAX exited the park via the nearest exit with a prescribed ark loader. Circle the park and return to your position in plank to await the next round.

Round 1/Tuck – Merkin-O-Rama: plyo, wide, diamond, offset left, incline, offset right, decline, left leg up and right leg up, bear crawl

Round 2/Wild Turkey – Alternating partner squats with kick (Kid-N-Play), crab walk

Round 3/Tuck – Tri-O-Rama:  hands together, hands apart, dips, bunny hops

Round 4/Wild Turkey – Bulgarian split squats x 20 each leg, Teabag squats, duck walk

Round 5/Tuck – Curl-O-Rama:  stacked center, 1 hand each, hammer, reverse grip, half curl (bottom to middle and middle to top) and 8-counts x 10 each, bear crawl

Round 6/Wild Turkey – In/Out Jump Squats , Calf raises, Lunge with pulse, crab walk

Round 7/Tuck – Shoulder-O-Rama:   should press (together and apart), upright row, deltoid raises, lateral raises, arms out circles, bunny hops

Moleskin
Tuck asked me to join him on the Q and I jumped at the chance. Tuck is standout Q because he puts in the work. We organized this Weinke over the last few days and every detail including the site, the pavers, each exercise was orchestrated in advance to deliver a fun, full-body beat down.

It was great to see a big group today. Thank you all for coming out. Kotters to Market Timer who’s been away, but had no trouble keeping up with us.

Announcements:
New F3 SOB Saturday at 7 AM workout coming soon.