PAX (11): Snax, Brutus, Miller Time, Rusty, Sprocket, Goat, Ollie, Chalupa, Pony Boy, Turbine
Let’s get things started with a hardcore, muscle and endurance building workout fueled by Eddie, Stone, Mike, and Jeff. It’s either you get stronger, or you’re at home still in your pajamas…which doesn’t sound all that bad either.
Imperial Walkers x 11
Abe Vigodas x 11
SSH x 11
Mosey to the Gazebo
10 Merkins, 20 Squats, 30 LBCs
Bear crawl around median and back…
2. 10 Derkins, 20 step lunges(leg on curb), 30 Big Boys
Mosey to Hill (1/3 mile)
Partner up: 50 Merkins wheelbarrow holds each
Now for the real work:
Sprint the hill, (off goes Brutus with Miller Time in lock step)
25 Merkins, 50 squats, 75 LBCs at top of hill
Reverse lunge 1/2 way back down
Stop and do around the clock Merkins x 10 at 3,6,9,12
Reverse lunge remainder of the hill
Air chair for the six…
Sprint the hill
50 Merkins wheelbarrow hold with partner again…
then on your own..
25 Merkins, 50 squats, 75 LBCs
Side Lunge to one side 1/2 way down the hill.
Stop and do around the clock merkins x10 at 3,6,9,12
Side lunge the opposite way for the remainder of the hill.
Close to time…Sprint back to the flag
Convergence on 5/8 at Riverside Park
5k this Saturday at 10am – Georgia Works Program (Miller Time to put out more details on Slack)
Prayers for our F3 brethren, community, families, and those unspoken ones.
Always a pleasure to lead these men. And sing along the way…”Can’t find a Better Man…”