Happy Kwanzaa

Posted on Posted in Backblasts
  • When: 11/26/2020
  • QIC: Extinguisher
  • The PAX: Extinguisher, Updraft, Eileen, Loudmouth, RainMan, Scholls, Doink, McFly and Hammer

9 Pax braved he frigid temps at Boondocks. 12/26 is the 1st day if Kwanzaa which is an African American holiday created in 1966 by Dr. Maulana Karenga in a way to bring the African American community after riots in Watts, CA. It is based on 7 principles which is geared towards community, self and others. It is not a replacement for Christmas but a way to build self (research if you like). Anyway, my beatdown was half improvised and half planned(Coupons requested but not used).

COP

EMOM warmup w/ music by Fatboy Slim “The Rockfellar Skank”

High Knees

SSH

LBAC FWD

Rock climbers

Squat Jacks

The Thang:

Mosey to Berm

10 side/side hops/50 squats

run over the berm fwd/backward add 10yds

10 Apollo Onos/40 Groiner/30 Plank jacks

run Berm fwd/bkwrd add 10yds

14 T claps/ 21 Bonnie Blairs/ 35 Star Jump/ 35 Mtn climbers

Mosey to playground for  Kwanzaa circuit

26 Merkins

26 Squats

26 BBS

12 Burpees

12 Pull-ups

150 yd run

26 Werkins

26 Mtn. Climbers

26 Flutter kicks ( 2 count)

12 Burpees

12 Pull-ups

150 yd run

26 Derkins

26 Squat Jumps

26 Supermans

12 Burpees

12 Pull-ups

150 yd run

26 Freddy Mercs

26 HR Merkins

26 Box Jumps

26 Hello Dollies

12 Burpees

12 Pull-ups

Run end at Flag

COT

Counterama

Announcements

Prayer request

Message about Goal setting for 2021 (write it down and be accountable)

Pledge

 

 

 

 

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