Pre-Blast
- 8 HIM braved less-than-tropical-storm conditions to avoid the MaBell weather shaming.
- The rest of you…look out.
The Warmup
- Pledge of Allegiance at the flag
- Run approx. five yards.
- Drop for 25 LBC IC and 5 10-sec. Superman Holds.
- Welcome the late-arriving Callahan and join him for 10 Victory Burpees.
- Run to the Community Center.
- Circle up for: Good Mornings, Groiner Merkins/Runner’s Stretch, Hand Release Merkins, SSH, Hillbillies.
The Thang****s
Grab a partner.
Catch Me While I Crawl: Bear Crawl around the big pickle while your partner runs a lap and catches you. When he does, both of you perform five Standard Merkins. Flap Jack. Catch your partners five times each.
10 extra Merkins just cuz.
Run to the back wall.
Catch Me on the Wall: AMRAP Australian Mountain Climbers while your partner runs a lap around the community center. Enjoy the rain enema while he runs. Flap Jack. Run three laps each. AMRAP dips when you’re done.
Grab an ego rock at the pile. 20 each: Curls, Presses, Tri Extensions, Rows.
Run to the Kiosk.
Triple 7’s: Ascending Burpees at the top (6 or 7 count cadence or something), three Crab Cakes in the Middle, Freddie Merks at the far end. No shirts except Cally. Keep your shorts on.
Run through the lake in the field. Watch MaBell Burpee in the mud.
Fellowship Run back to the flag.
Stretch
Forward fold, left and right.
Monkey Humper stretch
Plank calf stretch, lat stretch.
Runner stretch/pigeon stretch L/R.
Fold up slowly.
Quad stretch L/R.
Michael Phelps arms.