Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20
Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the count by one until we get down to the bottom.
Deep Sea Diver Up – This was a failed attempt as we went up head first and it was way too easy so YHC nixed the experiment at step 5.
Mosey to the wooden steps – IC Right Leg Step ups 25, 10 Dips, Left Leg Step Ups 25, 10 Dips
Mosey to the Singing Oak – Ring of Fire – 10 Squats around the ring while Pax held the Al Gore. Frac failed to follow my clear instruction to avoid standing in ants.
Mosey to Field with Tall Grass – Pax held plank position as first PAX bear crawled to first tree and started 25 LBCs and then then bear crawled to third tree. As the first Pax started the LBC the next Pax would bear crawl. At some point Surge became impatient and started out of turn.
Mosey to Benches – Monkey Humpers IC x 25
Mosey to Swans – Jack Web to 5
Mosey Back to NOMA Steps – Deep Sea Diver Up – This time we started on the first step and went backwards feet first up to Step 8. This is the proper way to do a reverse Deep Sea Diver.
Mosey to Side Steps – Calf Raises IC x 10 then Slow x 10
Mosey to Back of NOMA – 3 Sunday Mornings
Mosey Back to Flag – Time for 5 Burpees
COT
