run to stay warm workout

DATE: 2023-02-18
AO: Olympus
Q: Popeyes
PAX: Hightower, Rambler, Peanuts, Nano, Fish Fry
FNGs: Pilgrim
COUNT: 7
WARMUP:

20 SSH
Lap with butt kickers, high knees
20 Starjacks
Lap with Karaokes
Down Dog and other stretches
Half Lap doing griddys, skips, arm circles, raise the roofs

THE THANG:
10 Burpees
20 merkins
20 jump squats
10 shoulder taps

Pair off and Race around the track

Winning person does 10, 20, 20, 10 of the workout
Losing person does 15, 30, 30, 15 of the workout

Lap around the track
If you did 10, 20, 20, 10 then you do 15, 30, 30, 15
If you did 15, 30, 30, 15 then you do 10, 20, 20, 10

Lap around the track

Ultimate with Mary for every goal scored (LBC’s, J Lo’s, etc)

MARY: included in the thang
ANNOUNCEMENTS: road cleanup
COT:
There are things you can control. There are things you can not control. Figure out what is what in your life and help others when they are having trouble determine which is which.

Serenity Prayer God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.