AO: The Patriot
QIC: Lucius
THE PAX: Bone; Cable Guy; Citrus; Coconuts; Comeback (FNG); Fish Fry; Graffiti; Infinity; Pineapple (FNG); Surely; Sherpa (FNG); Wedding Singer.
WARM UP: SSH; Windmills; Cherry Pickers; LB Arm Circles; Downward Dog; Child’s Pose; Cobras.
During the warm up, the PAX answered fun explorer trivia questions, performing a burpee for each questions (*) answered incorrectly:
Q: Famed Viking Explorer Leif Erikson is credited with reaching the coast of Newfoundland approximately 500 years before Columbus set sail. What was the Norse name of the North American settlement founded by Erikson? A: Vinland*
Q: In what Island chain did Christopher Columbus land on October 12, 1492? A: The Bahamas.
Q: Who accompanied Edmund Hillary to the summit of Everest? A: Tenzing Norgay*
Q: The ancient Polynesians discovery and settled most of the islands in the Pacific Ocean using open cockpit canoes. The islands they settled define a triangle What three islands define the Polynesian Triangle? A: New Zealand,* Hawaii, and Easter Island*
Q; Where did Neil Armstrong teach after retiring from NASA? A: University of Cincinatti*
Q: How many times did John Glenn orbit earth in the Friendship 7 spacecraft? A: Three*
Q: What uncharted South American river did Teddy Roosevelt explore after ending his presidency? A: Roosevelt River (f.k.a.. Rio da Duvida (River of Doubt))
Q: How long did it take Charles Lindbergh to fly from New York to Paris? A: 33 ½ hours*
THE THANG:
Magellan Mosey (Round the World)
Marco Polo Burpees (Down on “Marco”; Up with a “Polo”) sprinkled throughout. Not as popular as expected.
The PAX began their exploration by moving through the Seven Cs: Crawl Bear x 10 yards; Curls x 7 ; Claps (overhead) x 7; Crunches (litty bitty) x 7; Crab Walk x 10 yards; Carolina Dry Docks x 7; C Squats (like a regular squat, but spelled with a “C”) x 7. Set performed 3x for 21 reps of stationary exercises.
The PAX performed 20x exercises in tribute to famous explorers: Ernest Shackleton (Seal Claps/Penguin Crunch Combo); Edmund Hillary (Step Ups); Charles Lindberg (Dive Bomber Merkins);The Ancient Polynesians (Boat/Canoes); John Glenn (Rotating Jump Squats); Columbus (Disoriented Wall stand; Teddy Roosevelt (Overhead Press a Big Stick); Leif Ericson (Lunges (performed with an eye toward the horizon)). Repeat for a total of 40 reps of each.
The PAX finished with AMRAP Seven Cs, trying to reach seven sets of each exercise.
THE MARY: Flutter Kicks; Toy Soldiers
COT: As you explore life, conditions are rarely perfect. The explorers we celebrated today endured heat, cold, wind, rain, ocean tides, and storms. As you move through your week, remember that you must adapt to conditions. Sometimes snow keeps you from the summit. Modify as necessary.
F3 The Capital 