Pre-Blast
- 20 at #ao-tues-fwd on a swampy Tuesday morning in…were we still in Cary?
- Murph-like exercises were performed.
The Warmup
- Pledge of Allegiance at the flag.
- Run toward the circle, weave the pylons, weave the concrete balls, one lap around the circle of Backwards Run, Karaoke left, Karaoke right.
- Circle up for: GM, WM, Calf Stretch, ‘Mericans, Plank Jacks, Mountain Climbers.
The Thang
- Run toward the bridge. Stop half way for Prisoner Squats, ‘Mericans, and Remember-to-Count-with-the-Q Burpees.
- At the bridge: Triple 7’s with Prisoner Squats on one side and ‘Mericans on the other. Perform 5 pull-ups each time you cross the bridge.
- Finish with ten additional Pull-ups.
- Run back to flag, stop on the way for more Prisoner Squats and ‘Mericans.
- Weave the pylons to the crosswalk line.
- AYG to the flag.
- 20 Side Plank Star Crunches.
COT
- Welcome FNG’s Bad Company and Garfunkel!