AO: ao-the-swamp
Q: Alan Hockenjos (Walden)
PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole)
FNGs: None
COUNT: 3
WARMUP: arm circles forward, squats, arm circles reverse, sprinklers, ssh X10
THE THANG: Get in Beach, or Swamp, body shape!
Swamp Thang 1:
Swampee’s (burpee w Alligator Merkin)
No Surrenders
Tricep dips
Foxholes
Imperial Walkers
X20
Mosey 1 loop
Repeat X15
Swamp Thang 2:
Ab Ripper X
In & Outs
Bicycles forward and reverse
Crunchy Frog
Cross leg sit-ups
Fifer Scissors
Heels to Heaven
Hip rock and raise
V up roll ups
Am Hams
X25
MARY:
ANNOUNCEMENTS: Thirsty Thursday tonight 6pm at Needle Creek, Ivy Inn farewell pubstop for Spine Sat. 6pm, Indian Valley 5year Manniversary- Alderfer Park, Harleysville PA 6am Sat. 7/19
3rd annual overnight dads/ 2.0(s) camping at High Point State Park. Sat. Aug.16-17th
COT: Thanks for the Strength, Health, & Discipline to show up and get % stronger. Let us carry the strength and purpose built here at F3 into our Homes, our Work, and our Community.
Let’s lead with courage and lift others up!
