For the prelude, and after the important FNG money back disclaimer, we all carried something (lock, chain, paddles or kayaks) to the beach.  Then we went for a short jog into the reddish orangish glowing sunrise, circled up for SSH, merkins and light power yoga.  Being the 22nd of the month, all reps were 22. Then we ran back to the kayaks and divided into 3 groups to rotate thru with a minimum of 2 complete rounds of each exercise grouping.

A) Merkins and BBSUs

B) Squats and Flutter Kicks

C) paddle out to the reef and back

Then a short run to break it up and back at it.

D) Lunges and J-Lo’s

E) Dbl Leg Thrusters and American Hammers

F) Kayak Curls and jog

6 Oklahoma Suicides at the preferred starting count. Floppy gets the award for the most creative count.

G) Merkins and BBSUs

H) Squats and Flutters

I) Kayak Elf on Shelf up and overs (due to time and popular demand we went back to paddling to the reef and back)

With 4 minutes to spare we completed 22 hip deep chest to sand surfee’s.

Welcome to Sand Flea and Flammer along with some extra BOLD JAVA.