Pre- Blast

🏟️ PRE-BLAST : 1 Hour Park Tour 🏟️

Date: xxxx

Time: 6:30AM SHARP!

Where: xxx

Ready for an adventure? Join us this Saturday for a workout that’s part park tour, part fitness challenge, and all fun! We’ll be running, climbing, and other general Tom-foolery designed to test your limits and keep you on your toes.

What to Expect:

• Warm-Up: Classic moves to get us going.

• Hill Challenges: Sprints and climbs with a twist.

• Circuit Fun: A mix of strength and cardio exercises.

• Surprise Run: A fun run with unexpected stops for quick exercises.

• Cool Down: Stretching to wrap things up.

Come Prepared:

💧Hydrate = Yes

🎟️ Coupons = No

🫤 Mumblechatter = Yes

🔥🔥HC below 🔥🔥

Workout

Warm-Up (10 minutes)

Side Straddle Hops: 20 IC (In Cadence)

Windmills: 15 IC

Imperial Walkers: 20 IC

Mountain Climbers: 20 IC

Merkins (Push-ups): 15 IC

The Thang (45 minutes)

Part 1: Hill Repeats (15 minutes)

Sprint up the hill: Jog down (Repeat 5 times)

At the top of the hill each time:

• Round 1: 10 Burpees

• Round 2: 20 Squats

• Round 3: 30 LBCs (Little Baby Crunches)

• Round 4: 40 Flutter Kicks

• Round 5: 50 Merkins

Part 2: Circuit Training (15 minutes)

Set up a circuit with the following stations:

• Station 1: 20 Jump Squats

• Station 2: 15 Pull-Ups (use a sturdy tree branch or playground equipment)

• Station 3: 20 Dips (use a bench or picnic table)

• Station 4: 15 Derkins (Decline Merkins using a bench or step)

• Station 5: 30 Plank Jacks

Perform each station for 1 minute, with a 30-second transition time. Repeat the circuit twice.

Part 3: Indian Run with a Twist (15 minutes)

Indigenous People Run around the park (PAX run in a single-file line, last man sprints to the front, and then the next last man does the same)

Every 5 minutes, call out an exercise for the PAX to do for 1 minute:

• 1st Stop: 20 Lunges (10 each leg)

• 2nd Stop: 20 Diamond Merkins

• 3rd Stop: 20 Carolina Dry Docks

Cool Down (5 minutes)

• Static Stretching: Hold each stretch for 30 seconds

• Hamstring Stretch

• Quad Stretch

• Shoulder Stretch

• Tricep Stretch

Announcements

COT

Name-o-rama

Picture by the flag