Pre-Blast
- 8 HIM braved less-than-tropical-storm conditions to avoid the MaBell weather shaming.
- The rest of you…look out.
The Warmup
- Pledge of Allegiance at the flag
- Run approx. five yards.
- Drop for 25 LBC IC and 5 10-sec. Superman Holds.
- Welcome the late-arriving Callahan and join him for 10 Victory Burpees.
- Run to the Community Center.
- Circle up for: Good Mornings, Groiner Merkins/Runner’s Stretch, Hand Release Merkins, SSH, Hillbillies.
The Thangs
- Grab a partner.
- Catch Me While I Crawl: Bear Crawl around the big pickle while your partner runs a lap and catches you. When he does, both of you perform five Standard Merkins. Flap Jack. Catch your partners five times each.
- 10 extra Merkins just cuz.
- Run to the back wall.
- Catch Me on the Wall: AMRAP Australian Mountain Climbers while your partner runs a lap around the community center. Enjoy the rain enema while he runs. Flap Jack. Run three laps each. AMRAP dips when you’re done.
- Grab an ego rock at the pile. 20 each: Curls, Presses, Tri Extensions, Rows.
- Run to the Kiosk.
- Triple 7’s: Ascending Burpees at the top (6 or 7 count cadence or something), three Crab Cakes in the Middle, Freddie Merks at the far end. No shirts except Cally. Keep your shorts on.
- Run through the lake in the field. Watch MaBell Burpee in the mud.
- Fellowship Run back to the flag.
- 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.