The Very Late Birthday Shuffle Backblast

Sorry about the delay!  I was busy living it up with the Cub Scouts, camping at Camp Boddie this weekend.  But here is the replay:

Warm-a-Rama

Circle Merks: High knees and each of us yelled down and all Pax did one Merken until we made it all the way around the circle.

Cotton Pickers x 10 IC

Sun Gods x 10 IC

Wind Mills x 10 IC

Michael Phelps x 10 IC

Circle Burps: Same as above, only with Burpees this time.

The Thang

Mosey to the front of Convention Center

Raccoon Crawl

20 Irkins

20 Box Jumps

20 Derkens

20 Squats

20 Dips

Lunge to beginning of wall, the Rinse and Repeat Raccoon Crawl and the 5 exercises.

Then we moseyed along behind the Convention Center, where we paired up and did:

5 sets of pull-ups, the other partner did dips

Then moseyed back to Union Point, where we did a Bearpee Crawl.  Bear Crawl for 4 steps, then 1 Burpee, then Bear Crawls for 4 steps, then 2 Burpees, all the way up to 9 Burpees for a total of 45 Burpees.

Quick Mary

Plank Jacks x 20 IC

Mountain Climbers x 15 IC

Thanks again for joining me for the big 4-5!

 

Leave a Reply

Your email address will not be published.