14 PAX who were not at the beach, don’t own a place at the beach and have no friends with a place at the beach, showed up on a sunny 4th of July morning to celebrate our country’s birth. It was a Kiper – Rain Man co-beat down Saturday. Thanks to Maize we began at 6:30am sharp.
WARM-UP:
On the grass and enjoying the sun rise: SSH, Windmill, Good Mornings, Std. Merkin, Mountain Climbers
Jog to parking lot.
Lung walk to first set of cones, crab walk to next set of cones, bear crawl to end and turn around and bear crawl to next set of cones, and sprint back to starting cones.
Jog down to Carroll middle filed in the shot put area. PAX circled up around Kiper. He asked a series of 10 questions about our country’s history and why Independence Day is celebrated on July 4th. If PAX answered correctly, sprint to end of field, bear crawl to top of fence and run back. If PAX answered incorrectly, you did the same thing! When get back and before the next question – 10 burpees! Some grumbling among PAX that Kiper was making up some questions and answers!
Hand off Rain Man as Q at the half way point. Mosey on over and find a rock.
15 curls, 15 overhead press, 15 bent over row, 10 tricep extensions, 20 rock hammers. Put rocks back and mosey to back of school.
People’s chair and balls to wall. 2X.
Jog to front of school to find 5 cones for some 7/4 exercises. Lung walk to each cone and then stop and hammer out 7 plank jacks (4-count) and 4 standard merkins. Fiddler Crab back stopping at each cone for 7 low-slow squats and 4 standard merkins.
Mosey on over to bench where kids wait to catch bus for a series of step-ups, durkins, dips, jump-ups, urkins, and toe-taps.
Back to front to school to finish with boat-canoe for our 1 mary exercise.
No announcements.
PAX ended in silence and then named people who are currently serving our country, formerly served our country or died serving our country. Ending prayer for the pledge of allegiance.
GOOD WORK TO ALL THE PAX!
