Happy Birthday Jay Z- I did not know it was Jay Z’s birthday prior to the workout. I just needed a title when putting together the backblast and looked up the date and that’s what I came up with. Not sure how or if knowing it was Jay Z’s birthday before the workout would have affected things. On a related note, I’m not good at creative themes for my Qs. But I think this was still a good workout.

Warm Up

SSH x 30

Willie Mays Hays x 10

Harvester x 10

Little Baby Arm Circles x 15 and reverse it

Air Squats x 15

Slow Merkins x 10

The Thang

The PAX ran laps (Ricky Bobby style) around the perimeter of the school stopping along the way for some exercises. Each lap included:

– Dips (20x), Erkins (15x), Derkins (10x) at the guardrail

– Lunge walk the length of the guardrail straightaway

– Box jumps or step ups (10x) and split squats (10x) at the front entrance

– Backwards run between the islands in the bus lot

– 10 burpees for each ½ mile run

Mary

– Plank hold (bows and toes) while alternating hand touching the small of your back (20x in cadence)

– Side plank reach-thru (Nolan Ryan?) (10x each arm)

– Freddie Mercury x 20

– Superman 10 count ring of fire