February 2, 2023
Blackblast #77 - Crippen Shuttle Runs
Big Money, Merlin (F3 Twin Cities)
Pre-Blast
Cardio and Core 0530 at Ideal. Simple and NOT easy! HC Below
Warm-o-rama
Various Stretching
SSH IC X20
Arm Circles IC X10 and FlapJack
Mosey around parking lot to Ideal Park sign
the thang
The Ideal Park sign was our starting line. We broke Crippen into 4 quarters and we were going to complete one really long suicide.
Run first quarter, complete 5 Burpees and run back.
20 Flutters IC
Run first half, complete 10 Burpees and run back.
30 Flutters IC
Run three quarters, complete 15 Burpees and run back.
40 Flutters IC
Run to end of Crippen, complete 20 Burpees and run back.
30 Flutters IC (Out of time)
Mary
Ran out of time.
Total distance ended at 3.2 Miles
COT
Informed our DR Pax Merlin about Freestyle Friday.
Its all in the Hips
-Chubbs
