The Seagull Workout

11 Press Ups

11 Sit Ups

11 Bench Dips

(Keep Moving make little punches to stay in the zone)

Gather in heigh order pair of with the person next to you and label each other A and B

Line up along the walk. Each pair will take it in turns to play 'Nemesis'. One is the Oppresser the
other the Oppresed. The Oppressers job is to stop the Oppressed from getting to the other side
of the room. The Oppressed must walk to the other side no matter how hard the journey may be
them must walk and ignore the Oppressor.

Facilitator begins and signals the next pair with the sound of a drum beat. 



The Seagull Workout

11 Press Ups

11 Sit Ups

11 Bench Dips

(Keep Moving make little punches to stay in the zone)

Gather in heigh order pair of with the person next to you and label each other A and B

Line up along the walk. Each pair will take it in turns to play 'Nemesis'. One is the Oppresser the
other the Oppresed. The Oppressers job is to stop the Oppressed from getting to the other side
of the room. The Oppressed must walk to the other side no matter how hard the journey may be
them must walk and ignore the Oppressor.

Facilitator begins and signals the next pair with the sound of a drum beat. 





The Seagull Workout

11 Press Ups

11 Sit Ups

11 Bench Dips

(Keep Moving make little punches to stay in the zone)

Gather in heigh order pair of with the person next to you and label each other A and B

Line up along the walk. Each pair will take it in turns to play 'Nemesis'. One is the Oppresser the
other the Oppresed. The Oppressers job is to stop the Oppressed from getting to the other side
of the room. The Oppressed must walk to the other side no matter how hard the journey may be
them must walk and ignore the Oppressor.

Facilitator begins and signals the next pair with the sound of a drum beat. 





The Seagull Workout

11 Press Ups

11 Sit Ups

11 Bench Dips

(Keep Moving make little punches to stay in the zone)

Gather in heigh order pair of with the person next to you and label each other A and B

Line up along the walk. Each pair will take it in turns to play 'Nemesis'. One is the Oppresser the
other the Oppresed. The Oppressers job is to stop the Oppressed from getting to the other side
of the room. The Oppressed must walk to the other side no matter how hard the journey may be
them must walk and ignore the Oppressor.

Facilitator begins and signals the next pair with the sound of a drum beat. 





The Seagull Workout

11 Press Ups

11 Sit Ups

11 Bench Dips

(Keep Moving make little punches to stay in the zone)

Gather in heigh order pair of with the person next to you and label each other A and B

Line up along the walk. Each pair will take it in turns to play 'Nemesis'. One is the Oppresser the
other the Oppresed. The Oppressers job is to stop the Oppressed from getting to the other side
of the room. The Oppressed must walk to the other side no matter how hard the journey may be
them must walk and ignore the Oppressor.

Facilitator begins and signals the next pair with the sound of a drum beat.