Recover!

Pre-Blast

  • 25 HIM for SNS/Vespers for a post BRR/Stair Climb recovery sesh.

The Warmup

  • Pledge of Allegiance at the flag
  • Mixed run to the West Lot, paint the lines.
  • Circle up for: Good Mornings, Groiner Merkins/Runner’s Stretch, Standard Merkins, SSH, Hillbillies.

The Thang****s

  • Grab a partner.

  • Catch Me if You Can: Bear Crawl while your partner performs ten StarJumps and Lunge Walks to catch you. Flap Jack. Circle the Pickle.

  • Pearls on a String: every 2nd light pole, as a group drop and perform 10-20 exercises per the Q. Toward the end, add in 30 or so burpees to make Liverpool too winded to mumble chatter.

  • 7’s/Catch Me if You Can: drop and do five Diamond Merkins while your partner backpedals up the East Hill, sprint to catch him. Then, your partner drops for five Diamond Merkins while you backpedals. When he catches you, flap jack. Catch your partner seven times. Always backpedal uphill.

  • Fellowship Run back to the flag, Billy Run at the end.

  • 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.

See also