Backblast! I’m Hurting, So You Will Too

WARMUP:

- SSH, Imperial Walkers, 10 count merkins, jog around parking lot (0.3 mi covered)

THE THANG:

Stop 1 → Stop 6 (0.2 mi covered)
- Stop 1 (Start)
- Exercise: Squat Jumps (15)
- Movement to Stop 2: Forward Run up an aisle in the parking lot
- Exercise: Apollo Ono’s (20 single count)
- Movement to Stop 3: Side Shuffle across 3 aisles (Left lead)
- Exercise: Reverse Lunges (20 single count)
- Movement to Stop 4: Nur down an aisle
- Exercise: Apollo Ono’s (20 single count)
- Movement to Stop 5: Side Shuffle (Left lead) across 3 aisles
- Exercise: Merkins (20)
- Movement to Stop 6: Forward Run up an aisle
- Stop 6 Exercise: Bear Crawl to curb, then crawl bear

RETURN: Stop 6 → Stop 1 (0.2 mi covered)
Movement pattern reverses exactly.

- From Stop 6 to 5: Nur
- Stop 5 Exercise: Mountain Climbers (20 double count)
- Stop 5 to 4: Side Shuffle (Right lead)
- Stop 4 Exercise: Shoulder taps (20 single count)
- Stop 4 to 3: Forward Run
- Stop 3 Exercise: High Knees (20 double count)
- Stop 3 to 2: Side Shuffle (Right lead)
- Stop 2 Exercise: Hand Release Merkins (15)
- Stop 2 to 1: Nur
Repeat

Ran over to the middle school track (0.3 mi)

- 29 reverse lunges (single count)
Run a lap
- 20 squat jumps
- Run a lap
- If time permits, 20 merkins
- Run a lap
(Min 0.5 mi)

Head back to COT (0.3mi)
Min distance covered (~2.1 mi)

ANNOUNCEMENTS: Tortoise and Hare, Overnight Ruck CSAUP, Break The Dam, D2D, BRR sign up
COT: