- **Activity**: Shuttle run and static exercise pairs
- **Structure**: Partner workout with one person running and the other performing a constant exercise, then switching
**Warm-Up**: Not specified - assumed general dynamic movements to prepare for high-intensity work
**Main Workout**:
1. **First Round**:
- One partner runs between 3 cones placed in the parking lot, touching each cone and performing a prescribed number of repetitions (10-15-20) at each stop.
- The second partner performs **planks** consistently while waiting for the running partner to return.
- Upon return, partners switch roles with the running partner now doing **merkins**.
2. **Second Round**:
- Running partner repeats the shuttle runs with the same 10-15-20 structure.
- Stationary partner performs **squats**, switching to **air chairs** when the running partner returns.
3. **Third Round**:
- Shuttle runs repeated by one partner.
- The other completes **lunges** continuously, switching to **bonnie Blairs** afterward.
4. **Fourth Round**:
- The running sequence continued by one partner.
- The waiting partner does the **side straddle hop**, changing to **star jumps** upon the runner's return.
5. **Fifth Round**:
- Shuttle run as previously described.
- Partner exercises include **werkins** and holding **planks** during the switch.
**Cool Down**: Not specified - likely included a period of lower-intensity movements and stretching.
**Highlights**:
- **Steamer**: Noted for making loud, unusual noises during the workout, resembling a famous adult film star, adding a humorous element.
- **Fireball**: Shared a dramatic story about a soap opera-like situation happening at the firehouse, providing an entertaining backdrop to the workout session.
**Notes**:
- This workout was high-intensity with a focus on cardio from shuttle runs and muscle endurance from the static exercises.
- The use of partner exercises encouraged motivation and accountability.
- The primary focus was on maintaining constant movement and intensity.
- The dynamic of the group was positive, with humorous and engaging moments that likely contributed
COT:
Continued prayers for Marisa and the Lee family as they continue the good fight against cancer.
