Simple yet effective is what can make the happy Jack, The Happy Jack. Run to the tennis court parking lot for warm o rama. Imperial Walkers, weed pickers, SSH. The take a lap around the parking lot with 10 merkins in the middles and ends for 40 total.
Line up at the quarter mile mark. 1 mile around the track all you got. Once finished run back for the six and help them finish.
Next run back the way you came with stops at the quarter mile marks for 25 merkins and 25 American hammers (Kodiak count of course).
Run to the parking lot by lacrosse field to run up and down parking lot stopping for 10 squats at the end.
Run to the play ground for as many pull-ups as you got.
Then 10 Bonnie Blairs Kodiak count and run back to the flag all you got.
Finished with 2 rounds of happy jacks.
Guaranteed sequined with plenty of margins with lots of upper core and lower work.
Racetrack coffeeteria and start the rest of the day.