Pre-Blast
- 9 HIM spat in the face of adversity as Fo spat in our faces. I think we won.
- YHC has heard through the grapevine that our FNG this AM, who we eventually named Flo-Rida, had questions regarding the strenuousness of our workouts. YHC was committed to giving him a proper introduction.
- We’re not sissies.
The Warmup
- Pledge of Allegiance at the flag
- Run to DDMS, circle up behind the school.
- 5 Good Mornings
- 25 Hand-Release Merkins, 25 LBC
- 20 Diamond Merkins, 20 Freddie Merks
- 15 Wide Grip Merkins, 15 Boxcutters
- 10 Hand Release Merkins, 10 Hello Dolly
- 5 Diamond Merkins, 5 AMERICAN Hammers.
- 100 SSH
The Thang****s
Run to the track.
Rack ‘Em and Stack ‘Em: 10 Burpees, Run a Lap, 10 Burpees + 20 Sumo Squats, Run a Lap, 10 Burpees + 20 Sumo Squats + 30 SSH, Run a Lap, 10 Burpees + 20 Sumo Squats + 30 SSH IC + 40 Imp Walkers IC, Run a Lap, 10 Burpees + 20 Sumo Squats + 30 SSH, Run a Lap, 10 Burpees + 20 Sumo Squats, Run a Lap, escape the lightning.
Indian 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.
COT
- Welcome FNG, Flo-Rida!