10 Sheepdogs become Dragon Warriors
FNGs:None today
Warm Up: EC was our warm up then right to the Workout, because I had a lot planned and only 45 minutes to execute!
The Workout: Went with a Kung Fu Panda theme and decided to do workouts inspired by the 5 main styles in the movie and finish with a customized exercise made for this AO.
3 merkins to kick off each segment
Krane
- side straddle hops x20
- Fozzy arm circles forward then reverse, seal claps, overhead claps, overhead claps, seal claps, arm circles reverse then forward with no breaks
3 merkins
Snake
- plank snake agility around the parking lot
- Indian snake run
3 merkins
Monkey
- 11s with monkey humpers and Monkey ladders(goofballs) all in cadence
3 merkins
Tiger (55 deconstructed burpees split between two sets of 11s)
- 11s with squats and plank jumps forward and back
- 11s with merkins and squat jumps (this one in place, no rest in between)
3 merkins
Praying Mantis
- 4 minute embrace the suck meditation hold
3 merkins
Panda/Dragon Warrior
Bear Crawl Ring of Fu
- Bear crawl clockwise in a big circle; 1st pax calls out a number and then on his “up” everyone jumps up and throws that many wing chun strike combos in cadence; then Back to bear crawling the circle and repeat with the next pax until all pax have gone and are sufficiently smoked
T-Claps (Recognition): 4 Pax for EC, My 3yr anniversary
Prayer: Graduates, leadership, the direction of the country, the police and military, recent losses