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Warm up – Walk the pickle while doing arm circles, shoulder rolls, high knees, butt kickers. Finish back at our mats with the world’s greatest stretch and 20 jumping jacks. 

The Thang – Surf and Sand Dice

PAX take turns rolling the dice. Orange = Exercise; Blue = Reps multiplier.

Assign Each Number (1–6) to a: “Surf and Sand” Move

Orange Die	Exercise	Reps x Blue Die #
1	Sand Surfer Lunges	5
2	Bikini Burpees	4
3	Lifeguard Push ups	3
4	Wave Runners	10
5	Beach Ball Twists	5
6	Tidal Plank Holds	10 secs

Move Descriptions:

• Sand Surfer Lunges: HC Alternating reverse lunges with a twist (rotate toward front leg).
• Bikini Burpees: just a burpee 🙂  
• Lifeguard Push-ups: just a push-up. Modify as needed. 
• Wave Runners: HC Fast mountain climbers (feel like sprinting from a wave).
• Beach Ball Twists: HC American Hammer (feet up if you can, hands pretend you’re holding a beach ball).
• Tidal Plank Holds: Hold a forearm plank, or make it dynamic (rock forward/back)

Example – Orange rolls a 2 and Blue rolls a 5 

• 2 = Bikini burpees
• 4 reps × 5 = 20 burpees

We completed each exercise about 3 times. 

Continued the beach theme with running and jumping through ocean waves. We ran the parking lot lines. Run to the first line then do 1 Jump squat. Run back to the start then turn around and run to the 2nd line with 2 Jumps squats. Continue until you hit 10 Jump squats.

Ring of Fire – Glute bridge march while each PAX does 5 BGSUs (2x around); plank while each PAX does 5 plank jacks (2x around)

COT – You can’t stop the waves, but you can learn to surf. ~ Jon Kabat-Zinn

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