Pre-Blast
- 22 heroes at Bastille in Churam for a Ninja Q Swap with @Grunge and YHC.
The Warmup
- Pledge of Allegiance at…no flag?! Tighten up, Churam.
- Run around the lots, extended Paint the Lines.
- Circle up for: GM, WM, Groiner Merkins, SSH.
The Thangs
ONE: AYG the length of the lot up the hill.
THREES: up and down the first hill in the lot, Bear Crawl up the hill for Burpees, run down the hill for LBCs PUTS or Mary while u wait.
FIVES: up and down the second hill in the lot, High Knees up the hill for Worlds Worst Merkins, Butt-kickers down the hill for LBC. PUTS or Mary while u wait.
SEVENS: up and down the third hill in the lot, Backwards Run up the hill for Dying Cockroaches, run down the hill for Am. Hammers. PUTS or Mary while u wait.
NINES: up and down the fourth hill in the lot, Karaoke up the hill for Burpees, Karaoke down the hill for Burpees. AMRAP Burpees while you wait.
Mosey as a group to the start.
Mary
- Side Plank Star Crunches, Superman Hold while we sing GAH three times.
COT