AO: ao-the-swamp
Q: Alan Hockenjos (Walden)
PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER)
FNGs: None
COUNT: 4
WARMUP: arm circles, windmills, squats, sprinklers, and ssh x10
THE THANG: mosey down Burd St. to the Pennington Track. 4 Burpee stations 7 burpees each. Bonus exercise, Smurf jacks x10 at Smurf Jack Junction.
At the track;
Foxholes x5
Imperial Walkers x10
Gas pumps x15
American Hammers x20
Run 1 lap
Repeat
Return to the Swamp, repeat the burpee stations
Total of 56 burpees and 1.5 mile mosey.
MARY: 1 round; curb alperts, lbc‘s, X factor, & mountain climbers.
ANNOUNCEMENTS: F3 Dad‘s camp 8/16 at High Point State Park
COT: Fitness, Fellowship, & Faith 1% stronger
