KillaMANjaro

12 PAX braved YHC’s 4th Q of the week knowing they were in for something focused on the upper body #NoSoccerArms  Honestly YHC made the details up as he went, but knew it was time to leave the park and travel a bit. 4 PAX gathered at 0600 for a little #GetBetter mosey and YHC spotted perhaps the only substantial ‘hill’ in the AO.  Hill is use very loosely here in JAX, but was named Mount KILLaMANjaro by the end of the workout.

The Thang

mosey to the Mount and plant the flag at the pinnacle between the sidewalk and road

COP (really line of pain)-

• SSH x 20 IC
• Imperial Walker x 20 IC
• Merkins x 20 IC
• LBCs x 20 IC
• Prisoner squat x 20 IC

Bear-walk up and down the hill x 3

• 20 merkins at the top 1st assault
• 20 monkey humpers 2nd
• 20 V-ups 3rd

Squat jumps down the line of planking PAX

Lunge up and down hill x 3

• 20 diamond merkins at the top 1st assault
• 20 squats 2nd
• 20 LBCs 3rd

Sprint up and down the hill x 5 (crowd favorite)

Partner up- carry partner up hill and switch

Lay on the sloop with feet up the hill

• Partner hold feet for 20 big boy situps
• 20 LBCs IC

YHC emphasized the importance of hip and glut strength and how it was neglected by males, so some…pickle pounders, but wait 3 ladies running by the top of the hill so….

• SSH x 10 IC (because we are gentlemen here in JAX)
• Pickle Pounders x 15 IC
• The Anonymous (marching hip raises) x 10 IC
• Dealer’s choice-
• merkins x 20 OYO
• V-ups x 20 OYO
• gorilla humpers x 20 OYO

Mosey back to park with some merkins and squats on the way to wait for the 6

COT/BOM: welcome back Toxic after his trip to Ireland; prayers for our brothers Barker and Drone; BB’s girlfriend’s grandpa; our brother Juko up in Sandhill; and Sticky Rice for his missionary work fund-raising

St. Simon’s Launch-

• JAX is working with Cow Tipper from St Simon’s to officially launch F3 St Simons on March 5th; JAX has the Big Bang Q
• To drum up interest and PAX we are joining with Savannah and St Simons to run the Brunswick Bridge Run on Feb 13th- 5k with a workout at 0730 before the run at 0900 follow the link to register as a team member; email Jacksonville@f3nation.com for the password to join F3 team  http://goo.gl/75JuoT

Several PAX are doing the Gate River Run March 12th- join the fun

New JAX 2016 shirts will be ordered soon- stay tuned