The pax were ballin in Fuquay this morning.  One more guy and we’ve got our starting five well ahead of b-ball season.  The primary pain maker in this workout was a series of basketball style, defense stance shuffle slide suicides with balls to the wall and merkins mixed in for good measure.

The Thang:

Warmup: SSH x25, Imperial Walkers x20, Good Mornings x20, Mtn Climbers x20, Merkins x20

Basketball Sideways Shuffle Slide Suicides.  3 sets of suicides over four tennis courts w/20 count balls to wall and 15 count merkins in between

Down to retaining wall for jump ups (10,9,8…1) and decline merkins (1,2,3…10)

Three sets of 15 dips, 20 count people’s chair, 20 count balls to wall

Mary: LBC x25, Hello Dolly x20, Freddy Mercury x25, Russian Hammers x20