Raced relays

DATE: 2022-12-06
AO: General
Q: citrus
PAX: Trolley, Fairweather, Rousey (GrandStrand – Myrtle Beach SC), Lazlo, Moneyball, Hard Knox, Jenner, Cena, Obadiah FNGs: DR PAX Speedo; FNG Old Fashioned
COUNT: 12
WARMUP: 1 burpee, SSH, IW, hillbillies, 2 burpees, Cherry pickers, WMH, 3 burpees, down dog, world’s greatest stretch

THE THANG:
Pair up for DORA 1-2-3
50 yard run
100 merkins
200 squats
300 LBCs

Count off into 3 teams for relay races.

RELAY #1
• Teams wait in plank position
• First PAX completes 10 merkins, then crab walks to cone and back • Repeat for all PAX 2x
• 1st place: 2 burpees / 2nd place: 4 burpees / 3rd place: 6 burpees

RELAY #2
• Teams wait in Al Gore
• First PAX completes 10 monkey humpers (IC) and then bear crawls to cone and back • Repeat for all PAX 2x
• 1st place: 2 burpees / 2nd place: 4 burpees / 3rd place: 6 burpees

RELAY #3
• Teams wait in low plank position
• First PAX completes 10 Bonnie Blairs, then sprints to 50 yard line and back • Repeat for all PAX 1x
• 1st place: 2 burpees / 2nd place: 4 burpees / 3rd place: 6 burpees

MARY: flutter kicks, big boy sit-ups, Nolan Ryans, donkey kicks

ANNOUNCEMENTS: bowling, GrowRuck

COT: Carry gratitude with you throughout the day. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier