AO: ao-the-swamp
Q: Alan Hockenjos (Walden)
PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER)
FNGs: None
COUNT: 3
WARMUP: gradycorns, arm circles, squats, windmills, jump ropes X10
THE THANG: SUMMER VACATION
Thang 1
SSH burpees 5:2 x5 35 total reps
Up down burpees x10
Merkin jacks x10
Mexican jumping bean squats x10
Everything bagel x10
Rocky Balboas x29
Total reps 104
Mosey 1 loop
Q: Alan Hockenjos (Walden)
PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER)
FNGs: None
COUNT: 3
WARMUP: gradycorns, arm circles, squats, windmills, jump ropes X10
THE THANG: SUMMER VACATION
Thang 1
SSH burpees 5:2 x5 35 total reps
Up down burpees x10
Merkin jacks x10
Mexican jumping bean squats x10
Everything bagel x10
Rocky Balboas x29
Total reps 104
Mosey 1 loop
Thang 2
V-up roll ups x13
Alligator merkins x13
Crunchy frog x13
Am hams x13
Traviata planks x13
In & outs x13
Outlaws x13
No surrenders x13
Total reps 104
Mosey 1 loop
Thang 3
Peter Parker’s x10
E2k x10
Rosalitas x10
Rockette hillbillies x10
Yurpees x10
Bonus
Curb Alpert x10
Curb dips x20
Wheel of Merkin x 10
MARY:
ANNOUNCEMENTS: Belmar Summer Swolistice this Sat. 7am
Thirsty Thursday at the Firkin Tavern 6/26
COT: thankful for family and friends as we go into the weekend.