Pre-Blast
- 13 mountain goats for hill suicides at FC.
The Warmup
- Pledge of Allegiance at The flag.
- Run around the schools, backwards run, extended Paint the Lines.
- Circle up for: GM, WM, Groiner Merkins, SSH.
The Thangs
- Grab a traveling rock at the bottom of Andy Hill.
- Light pole suicides: increasing (by 3) Prime Time ‘Mercans at each of seven light poles with 10 Side Plank Star Crunches at the bottom…carry your rock with you up and down the hill.
- Partner up.
- AMRAP Rock Your Bodies while your partner runs one light pole and performs 20 4-count Mary of your choice. Flap Jack (x2).
- Return your rock.
- Small Group Indian Run up the hill and around the circle twice.
COT