The Triumvirate

• Workout Date - 06/01/2015
• Q In Charge - Slap Chop
• The PAX - Amelia, Stuart Smalley, Earthmover, Zip It, Wilson, Wee Wee, Footloose, Plato, Slap Chop
• AO -

Warm Up:

Side-straddle hops, imperial walkers and arm circles as a group

10 merkins, 20 perfect squats, 30 side-straddle hops on your own

Split into groups of three and grab one block per group.

One station at the bottom of the stairs doing block swings, one station at the top doing squats. Third guy sprints up the stairs and tags his partner, who then runs back to bottom and the next guy sprints up the stairs. 5 complete rounds, then run around the church and drop into the people’s chair.

Triumvirate grabs some space and rotates through overhead presses, lunges and flutters. Three rotations through, then plank

Everyone starts running up and down the stairs while a few guys Joe Hendricks up the stairs. Everyone keeps running the stairs until each man has finished his Joe work.

Four parking cones in a square with 5 yards in between each cone.

Mixture of sprints, shuffles and backpedals through the cones in various formations.

Everyone goes through twice, then the group sprints across the parking and back, cranks out 20 merkins and gets back in line for another round. Three rounds total.

Line jumps front and sideways, 40 each way. Repeat.

Back to the circle for some Mary. Finish with backscratchers, dead cockroaches, plank shoulder touches and some LBCs.