Pre-Blast
- 23 HIM joined YHC for 2.9 miles of a shaken, not stirred, tempest (or martini) at shaken not stirred.
- Frisco was not there. Theisman was not there. Neither was Joe Smith. But Term Pappy was.
The Warmup
- Pledge of Allegiance at the big flag (no shovel flag???!??!??)
- Play Bob Seger.
- Run to the Community Center.
- Paint the Lines.
- 50 SSH
- 50 slow count Merkins
- 10 GM OYO
- Grab an ego rock.
- Run to the back of the CC.
The Thang****s
The Tempest: for 20 minutes, perform as many cycles as you can of: 5 Worst Merkins Ever then run a lap; 10 Jump Knee Tucks then run a lap; 15 Australian Merkins then run a lap; 20 Rock Your Body’s then run a lap; 25 Heels to Heaven. Rinse. Repeat.
Put your rock back.
Run to the parking lot.
Grab a partner.
The Vacuum Cleaner: wheelbarrow five spaces forward, five Dirkins, wheelbarrow five spaces backward, five Dirkins. Flap Jack. Repeat 3x.
Run back to the flag (that isn’t there).- 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.
COT