Ninja Swap

Pre-Blast

• 22 heroes at Bastille in Churam for a Ninja Q Swap with @Grunge and YHC.

• Pledge of Allegiance at...no flag?! Tighten up, Churam.


• Run around the lots, extended Paint the Lines.


• Circle up for: GM, WM, Groiner Merkins, SSH.

ONE: AYG the length of the lot up the hill.

THREES: up and down the first hill in the lot, Bear Crawl up the hill for Burpees, run down the hill for LBCs PUTS or Mary while u wait.

FIVES: up and down the second hill in the lot, High Knees up the hill for Worlds Worst Merkins, Butt-kickers down the hill for LBC. PUTS or Mary while u wait.

SEVENS: up and down the third hill in the lot, Backwards Run up the hill for Dying Cockroaches, run down the hill for Am. Hammers. PUTS or Mary while u wait.

NINES: up and down the fourth hill in the lot, Karaoke up the hill for Burpees, Karaoke down the hill for Burpees. AMRAP Burpees while you wait.

Mosey as a group to the start.

Mary

• Side Plank Star Crunches, Superman Hold while we sing GAH three times.