Celebrate a week of excellent form & kick off to ACC Basketball.

Warm up:
25 Side Shuffle Hop
10 Arm circles Forward & Reverse
10 Willie Mase Hayes
20 Mountain Climbers

Workout:
Respect for Coach K Wins at Duke 1,009 of Excellence!
5 rounds running steps up, across & down steps of parking deck, Merkins & Dips.
130 steps
30 Merkins
40 Dips
Final 9 Man-makers with PAX

Excellence means finishing on top, so PAX ran to top of parking deck for Mary.

Mary:
25 Flutter kicks
15 Heels to Heaven
20 LBC

COT (Buffay): Prayers for Hightower as he travels to the Philippines to see his father.  Prayers for all the folks for whom the holidays are not celebratory and bring on anxiety, depression, and loneliness.  Make time and space for those you know in need and invite them over for a hang or meal.