BackBlast #241 5K Ups and Downs!

AO: The Calder:

Temp: 63 degrees

Core principles and disclaimer read: 3 pax in attendance

Mad Cow, Forrest, Hank The Tank

Warm-o-Rama:

25 SSH

Arm to shoulder stretches 10 seconds L/R

stretch to ankles and middle 10 seconds each

15 cherry pickers with a back clap

The Thang:

Lets get to it. Pax started heading directly up Michigan Hill, for a leg burner, with pain stations along the way.

every Kilometer Merkins would be performed in different variations. 1st KM 10 merkins, 2nd Km ,15 dirkins,

3rd Km 20 incline merkins , 4th Km 25 merkis 5th Km 30 merkins.

5 KM were completed and Back to AO for 5 minutes of Mary

!5 lbc’s

15 American Hammers

finishing with a 1 minute plank

count-o rama

namo-o_rama

Run Forrest Run