Ring Around the Rosie

WARMUP:
## 1. DYNAMIC WARMUP (10-12 min)
- Imperial Walkers x10 IC
- Bend & Reach x10 IC
-Windmill x10 IC
- Short warmup jog
**20 yards, non-stop, down and back:**
- High knees
- Butt kickers
- Walking world's greatest stretch
- Elephant walks
- Dinosaur walks
- Soldier walks
- Side shuffle (each way)
- Karaoke (each way)
-A-Skips
-B-Skips
- C-skips
- Power skips
-Jog
-Run
- Sprints

THE THANG:
##Ring around the Rosie (30 mins)
SPRINT → EXERCISE → RUN → EXERCISE → SPRINT → EXERCISE
Wait for a partner to race before sprinting
15x Squats > Sprint
10x E Fwd Lunge
10x E Rear Lunge > Sprint
15x Billy Cannon
15x Squat Jumps > Sprint
10x E Speed Skaters
15x Plank Jacks > Sprint
25x E Mountain Climbers
15x Merkins > Sprint
15x Carolina Dry Docks
20x Overhead Arm Claps > Sprint
20x Overhead Arm Claps
Jog back to COT

##Love Triangle (15 mins)
3 to a group minimum
Watch for perfect Form or punishment
If watcher doesn’t call them out for bad form, they they get punished

Exercises
1. 15x Squats
2. 10x E Forward Lunges
3. 10x E Rear Lunges
4. 15x Squats
5. 15x Merkins
6. 10x Hand Release Merkin
7. 20x American Hammers
8. 20x Flutter Kicks
Punishment
Sprint 25 Yards & Broad Jump Back
(Step Squat if unable to broad Jump)

MARY:
X’s & O’s
Gas Pumps
Superman’s
Box cutters
Flutter kicks

ANNOUNCEMENTS:
Big Red Bus
Trash Pickup

COT:
Sobriety
Family