Franky’s 5k special….

Date: 2025-01-15 AO: the-maul Q: Franky PAX: teddyf3, Smash, patent_pending FNGs: None COUNT: 4 WARMUP: mosey to the HT parking lot. 15 SSHs, 15 imperial walkers,15 wind mills, mosey to the wall behind firebirds and 10 wall climbs. Mosey to the fountains. THE THANG: 3 rounds of 10 merkins followed by a run around the building; 3 x 15 American hammers with a run around the building; 3 x 10 Superman’s with a run around the building; 3 x low-slow-squats with a run around the building; 3 x sprints with an easy jog / walk around the building. Then mosey towards St Matthew; then running back to launch and stopping and repeating each exercise we did – 10 merkins, 15 American hammers, 10 Superman’s, 10 squats, and sprints to the launch. MARY: a bit more running to get to 3.11 miles followed by LBCs and Freddy’s. ANNOUNCEMENTS: none COT: