Form week hasn’t started yet (sorry Adolphus). It is inherently difficult to run with a cinder block on your shoulder and maintain good form (for me anyway). This backblast is going to be consistent with the title and this workout – developed with speed in mind. We’ll focus on form next week.

Warmup

SSH x 25

WMH x 10

IW x 10

WM x 10

Slow Merkins x 15

The Thang

Pax ran approx. 1.2 miles (3 laps around the church). First lap was with a piece of steel or cinder block. Sans weight for the second and third laps. Upon completion of the third lap, Pax picked up a weight and finished with the 6.

Four corners run around the church (0.4 mile distance). 20 burpees at the starting point/first corner. Then 15, 10 and 5 burpees at corners 2, 3 and 4. Upon completion, Pax picked up a weight and jogged back to finish with the 6.

Pax lined up at the base of the long, grassy median that separates the two sections of the parking lot. Here was the sequence:

• Bear crawl over the grassy hill, backwards run across the lot, complete 10 slow merkins at the curb, jog back to the start, bear crawling back over the hill
• Repeat above but with 20 jump lunges at the curb
• Repeat same, but crawl bear instead of bear crawl and 20 Carolina Dry Docks at the curb

Mary

LBC x 20

Russian Hammer x 15

Flutter Kicks x 50, compliments of Bushwood

It is an honor and a privilege to lead such a group. Thanks for your encouragement, inspiration and all that you do!

YHC,

Amphibious