Backblast! cold start

- WARMUP: Mosey 1/4 mile around the track
- Dynamic stretches:
- Arm circles (10 forward, 10 backward)
- High knees (20 seconds)
- Butt kicks (20 seconds)

THE THANG: Circuit 1 (2 rounds):
- Run 1/4 mile (moderate pace)
- merkins (20 reps)
- Air Squats (25 reps)
- flutters (30 reps)
Circuit 2 (2 rounds):
- Run 1/4 mile (fast pace)
- alternating jump squats
- shoulder taps
- big boy situps
Circuit 3 (2 rounds):
- Run 1/4 mile (moderate-to-fast pace)
- Mountain Climbers
- Jump Squats
- LBCs

ANNOUNCEMENTS: trash pickup, bethel mens shelter, convergence
COT: prayers around the circle