I don't often stray out of my Chapel Hill comfort zone so I try to take advantage of any invites to AOs I haven't been to. Thanks Count Chocula for getting me out, We all need to do this a bit more.
Since Count Chocula was talking it up quite a bit I didn't want to disappoint! I've always loved a good solid beat down but several folks have convinced me that the workouts should be a bit more dynamic with built in times to bring our heart rate down. (So we can shoot it up again!) I also like to include excercises throughout that work on our core. So that was the method behind the design of today's ME. Here it is:

Warm-up (always made up on the spot)
Side shuffle, Imperial walkers, arm circles, Willie Mays haze, mountain climbers

Main Event on the soccer field
5 sets of excercises done like suicides running the width of the field; 1/4 and back, 2/4 and back, 3/4 and back 4/4 and back. Stop at each quarter and do 5 reps (run straight back after 4/4)
After each set we did an core exercise and the a stretch to lower or heart rate (forgot what the core excercises were)
First set – Merkins / Child's pose
Second set – jump squats / Legs to knee
Third set – Dry docs / Cat cow
Fourth set – Jump lunges / Knee to chest
Fifth set – Burpees / Touch toes and straigtne up slowly

Mary
Ring of fire with each PAX doing 3 merkins (while the rest alternated between high and low plank)
The flutter
And maybe something else…