AO: ao-the-swamp
Q: Alan Hockenjos (Walden)
PAX: Alan Hockenjos (Walden)
FNGs: None
COUNT: 1
WARMUP: armcircles forward, squats, armcircles reverse, sprinklers, ssh X10
THE THANG: Get in beach body shape
Burpees, No Surrenders, Dips, Foxholes, Imp WalkersX20
Mosey 1 lap
Repeat, x15 repeat X10
Last set of Burpees replaced with “Swampees” a burpee with an alligator merkin.
Ab Ripper X workout; 25 reps
In & outs
Bicycles ( forward & backward)
Crunchy frog
Cross leg sit-ups
Fifer scissors
Heels to heaven
Hip rock and raise
V up roll ups
Oblique v ups
Leg climbers
AmHams
MARY:
ANNOUNCEMENTS: F3 Family Day tomorrow 3pm. Philly Beatdown tomorrow corner of Race & Juniper.
COT: Happy 4th of July, enjoy your weekend with the other F3’s Family, Friends, and Fireworks. ‘Merica!!!
