Pre-Blast
- 11+1 for bridge work at FWD
- Wonder bread appeared out of nowhere
The Warmup
- Pledge of Allegiance at the flag.
- Run to the circle, weave the balls, 1 lap each backwards run, karaoke in and out.
- Circle up for: GM, WM, runner’s stretch, Achilles stretch, plank hold (10 sec around the circle).
The Thang
- Run to the bridge. Stop twice along the way to plank hold (10 sec around the circle).
- 5 x 5 x 5’s: Perform five rounds of five stops with five reps of one exercise at each stop. The stops: below the bridge, start of the bridge, middle of the bridge, far end of the bridge, down the s-curve. At each of the five stops, perform five reps of the one following: prisoner squat, merkin, pull-up, frog up, star jump.
- Plank hold (10 sec around the circle).
- Repeato (four more trips across the bridge).
- Plank hold (10 sec around the circle).
- Return to the flag.
Mary
- LBC, Side Plank Star Crunch.
COT