The Pit (Kingsbury Park)

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1. 

   Dora

   August 25, 2025

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   BACKBLAST
   Dora, Southie, Colson

   Presidential Fitness Challenge

   Warm-Up (5 min)

   Jog in place – 1 min

   Jumping jacks – 1 min

   Arm swings & circles – 1 min

   High knees – 1 min

   Walking lunges with torso twist – 1 min

   —

   Segment 1 – Upper Body Strength (8 min)

   Pull-ups / Flexed Arm Hang – Max effort (90 sec)

   Merkins – Max in 1 min

   Rest – 1 min

   Repeat both once more

   —

   Segment 2 – Core Endurance (6 min)

   BBCs – Max in 1 min

   Rest – 1 min

   Flutter kicks or plank hold – 1 min

   Rest – 1 min

   BBCs – Max in 1 min

   —

   Segment 3 – Speed & Agility (6 min)

   Shuttle sprints: 4 reps, cones 30 ft apart (down and back = 1)

   Rest or hold plank / squat while others run

   Repeat 3–4 rounds depending on group size

   —

   Segment 4 – Flexibility (5 min)

   Sit-and-reach stretch – 3 x 30 sec

   Hamstring, quad, and calf stretches – 30 sec each

   —

   Segment 5 – Endurance (10 min)

   Option A (outdoors): Timed 1-mile run
   Option B (indoors): 10 min AMRAP

   200m run (or 30-sec sprint)

   10 merkins

   15 BBCs

   10 squats

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