Slay The Poles

Slay The Poles AO: Riverside Q: Red Card 04/26/22 PAX: Red Card, Voyager, Twilight, Nuke, Cash Money, Treasure, Barkley, Southpaw, Scorpion

Warm up: Roxanne, burpees with the word Roxanne

Split into 3 groups color flagged light poles, orange, green and pink. Run around circle stopping to repeat exercise at each colored flag pole until you have completed all three colors. Orange - 20 Tarantulas Green- 20 Catchers Pink- 40 Triep Dips

Glute Medius Burnout x10 all directions

COT “Always be the best person you can be. Be kind even when you're tired. Be understanding even when you’re angry. Do more than you’re asked, and don't ask for anything in return. Don’t silently expect anything either. Listen when someone talks, and really listen too, stop just thinking of how you’ll reply. Tell people that you love them and that you appreciate them. Go out of your way to do things for people. Be the greatest person you can possibly be and when you mess up, make up for it in the next moment or minute or day. One thing you should never do? Never spend your time trying to prove to anybody that you’re great, your actions will speak for themselves and we only have limited time on this earth, don’t waste it. If someone doesn’t see your light, don’t worry. Like moths, good people are attracted to flame and to light, and they will come.”