WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), Michael Phelps (10 IC), LBACs (10 IC forward & reverse)

THE THANG:
Pumpkin's take on a merkin Monday style workout.

Mosey to track for the start of the 5×5 structure. 5 reps of 5 styles of merkins.
5×5 Reg merkins, wide grip, narrow grip, spiderman right, spiderman left, 75% 400M run
Mosey to the bottom of the Blue Devil Tower
5×5 Reg merkins, wide grip, narrow grip, offset right, offset left
5×5 squat, squat jump, pop squat, squat twist (each way)
Mosey toward K-Ville. 5×5 merkins/squats in front of Wade Wallace entrance gates. Bunny hop up the stairs. Continue mosey toward Wilson Rec center entrance. Stop for 5×5 merkins/squats.

Continue mosey to the back of the aquatics pavilion. Mosey down the hill and at the bottom, adjust to a 3×5 (5 reps of merkin/wide/narrow, and squat/jump squat/pop squat). Bernie sanders up to the top of the hill. Repeat 3×5 merkin/squat series. Crawl bear back down to the first car parked on the hill. Bernie back up and mosey along Wallace Wade to the Blue Devil Tower entrance for a final 3×5 merkin/squat sequence. Mosey back to start for mary.

MARY:
Captain Thor – 1 Big Boy Sit up paired with 4 single american hammers. Each round adds on (1:4, 2:8, 3:12…), going until we reached 8:32. Quick stretch at the end to close out the workout.

ANNOUNCEMENTS / COT:
Run for Malawi this Saturday, 8:30am.
Pumpkin Qs all week.
YHC took us out with a reminder to pick each other up, support each other. Physically and mentally. Aye!Z