Tight, Flowey, and Quick

Pre-Blast

• 14 speedsters at GT for 4.2ish.

• Pledge of Allegiance at the flag.


• Small Group Indian Run up to M. Pkwy and back through the neighborhood to the roundabout in Preston Village.


• Circle up for 5 SSH.

• Partner up.


• Burpee Bear Crawl around the entire circle. P1 Burpee Bear Crawls while P2 runs the same direction around the circle to catch P1. Flap jack. Continue to flap jack until you complete the circle.

• Two line Indian Run to the Figure8 at the school.


• Partner back up.

• Crab Cake Crab Walk around the entire Figure8. P1 Crab Cake Crab Walks while P2 runs the same direction around the Figure8 to catch P1. Flap jack. Continue to flap jack until you complete the circle.

• End after catching your partner twice due to time.

• Two line Indian Run tightly, flowingly, and quickly to the flag.

• Side Plank Star Crunches


• Diamond 'Mericans.