Warm up:  SSH, Windmill, Freddy Mercury, Neck Rolls, Lunge Jumps, Daisy Pickers

Mozy to Track

Relay 1.  3 groups with runners spread across four corners of track.  Sprinter group 1 runs to first group for the baton handoff…. all stationary runners do BOMBS (1 rep, then 2 reps, then 3….). Continue baton hand offs. Sprints were 3 – 100 m and 1 – 200m to complete 1 lap.  We did 2 full laps

Mozy to Scoville hill

Relay 2.  3 groups with each pax completing 5 trips up hill (sprint, karoake East, Karaoke West, Bear Crawl, backward run).

Relay 3.  Same as above, just 5 trips down hill

All PAX did 1 final 10x lunch + 1 push up rotation back up the hill to help Dos collect his belongings

Mozy back to OPRF stadium

45 sec squat hold

45 sec b2wall

Mozy back to Turf

8 min.  Tight circle of man makers with 4 weights (2- 20 lb ; 2 -30lb) passing left and right ;   same weights passed for american hammers; repeat.

COT: Welcome Zima.

Holiday season is coming up and I made a commitment to do some volunteer activity with my family.  my kids need to learn the spirit of giving and not just receiving.