Phil Jackson’s Triangle Workout: Southside

A Pax of 20 met at the Point on a windy and warm spring morning for Corn Pirate’s first Q. After a quick warm up and a mosey/lunge walk to the drawbridge the Pax broke into three groups. All moseyed across the drawbridge, with each group stopping at a cutout to do 5 quick burpees.

At the Bridgepoint Marina the groups rotated through 3 stations, an upper body station, a lower body station and a core station. After completing three rotations the Pax moseyed back across the drawbridge to the front of the Convention Center where they again rotated 3 times through 3 stations.

After a quick mosey back to the Gazebo at the Point, we counted, named, made announcements and prayed before breaking up.

Warm-O-Rama:

1. Sun Gods IC x 10 x 10
2. Windmills IC x 10
3. Downward Dog 60 seconds
4. Break up into 3 groups

The Thang:

1. Mosey to footbridge
2. Lunge walk across footbridge
3. Turn right, mosey to draw bridge
4. Mosey up and over drawbridge, stopping for 5 burpees at cutouts
5. Three stations at Bridgepoint Marina.
   1. First rotation:
      – Dips x 30
      – Iron Mikes x 30
      – LDCs x 30
   2. Second rotation:
      – Derkins x 30
      – Bernie Sanders x 5
      – American Hammers x 30
   3. Third rotation:
      – Bulgarian Squats x 30 (15 each leg)
      – Imperial Walkers x 30
      – Irkins x 30

6. Mosey up and over drawbridge, skipping 5 burpees at cutouts
7. Three stations in front of Convention Center.
   1. First rotation
      – Dips x 30
      – Box Jumps x 30
      – Freddie Mercury’s x 30
   2. Second rotation
      – Derkins x 30
      – Squats x 30
      – Plank Jacks x 30
   3. Third rotation
      – Irkins x 30
      – Heel Raises x 30
      – Crunchy Frogs x 30

8. Mosey back to Gazebo.

Mary: None