Pre-Blast
- 7 supermen at Kryptonite for 4.1 miles of full body bliss.
The Warmup
- Pledge of Allegiance at the flag.
- Run 1.2 around the lots next door for to get the blood flowing.
- Circle up for: GM, WM, Groiner Merkins.
The Thang
- Deconstructed Burpee Double 11’s: beginning at the bottom of the hill, 10 Merkins, at the top of the hill, 10 Frog Ups, at the end of the circle in the service drive, 1 Prisoner Squat, back at the top of the hill, 1 Star Jump. Finish the double 11’s.
COT