Firehouse South (aka Blackwater)

Preamble:

While most of Blackwater took a break, 4 men from Firehouse came down to tour City Center and get some exercise.

Warm-O-Rama:

A longer mosey that toured the swamp and the golf course finally led to the parking deck.  A few SSH, Abe Vigoda’s, Imperial Walkers, Parker Peters and Alabama A..Kickers got us ready for the workout.

The Thang:

We did 4 increasing sets of the Old Flame Drill with a Burpee 1/4 Mile between each set.

The OFD includes:

• Runner’s Squats
• Scorpion Dry Docks
• Bulgarian Split Squats
• One Legged Bridges

Start with 3 or each exercise, run a 1/4 mile, do 12 burpees.

then 6 of each exercise run another 1/4 and 12 more burpees

then 9…

then 12…

We moseyed back to the flag.