9 wide eyed pax came to first day of school to learn new and exciting exercising. As most students they did not like what they learned. Here is how it went down. After a quick mosey to the cones we mixed up warm up a little.
ran the cones with high knees and at end we did 25 ssh IC, running back with Butt kicks at end we did 15 windmills IC. A Skip to end and did 15 Peter Parkersburg IC. Last run we did 10 sun gods forward and reverse IC once finished we should stayed in place because this is where class began.
consisted of 4 Station always starting at 1
station 1-run the cones
first leg was High knees once at end mosey to Station 2
where we eat a snack at picnic tables
snack consisted of
30 step ups 15ea leg
we then went to detention at the wall where we learned a new exercise
planked with feet on wall and proceeded to do 20 Parker peters oyo
followed by 20 donkey kicks once done we moused to play ground for some recess
where we did 10 bar muscle ups(could Omaha to pull ups)
then 7 Merkins 7 diamond and 7 Werkins once done run the parking lot back to Station 1
where this time we did Frog jumps the length of cones then repeated station 2 thru 4 back to Station 1 for some broad jump Burpees – crowd favorite. Pax were at various stations when Omaha was called. TPS being the head of his class.
Pax gather back at shovel flag
25 lbc IC
25 Freddy Mercury IC
20 American hammer IC
circle time will be a ghost town due to convergence next week at the Grinder.
stage freight took us out.
it was a honor to lead.
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