PJ or Pajamas…Your call

Preamble:

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.

Warm-O-Rama:

Sun Gods

Imperial Walkers x 11

Abe Vigodas x 11

SSH x 11

Mosey to the Gazebo

The Thang:

1. 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:

1. 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…

1. 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

COT:

Upcoming events:

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.

Naked-Man Moleskin:

Always a pleasure to lead these men.  And sing along the way…”Can’t find a Better Man…”

Totals:

225 Merkins

120 Squats

205 LBCs

~1.2miles of running

A crap load of lunges