5k(ish) Friday

DATE: 2022-03-04
AO: Atlantis
Q: Rogue
PAX: Riot, Infinity, Bratwurst, Rogue
FNGs: None
COUNT: 4
WARMUP: SSH, Rockettes, Runner’s Lunge, Copperhead Squats
THE THANG: Run five minutes, at timer stop and do a station workout and then continue running until timer sounds again for the next station. Stations:
1. 25 merkins, 25 Air Squats
2, 25 merkins, 25 Flutter Kicks (4-count)
3. 25 merkins, 25 Spider-Man Squats
4. 25 merkins, 50 LBCs
5. 25 merkins, 25 Air Squats
6. 25 merkins, 25 American Hammers (4-count)
All months
MARY: Hold Plank and end with ten merkins
ANNOUNCEMENTS: n/a
COT: Doing hard things now pays off in the long run. Thankful for the opportunity to do hard things with you all and push ourselves to be better men.