AO: ao-the-swamp
Q: Alan Hockenjos (Walden)
PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), Ryan Kingsbury (Scrubbing Bubbles)
FNGs: None
COUNT: 4
WARMUP: armcircles, circlearms, windmills, squats, imp walkers, ssh x10
THE THANG: mosey to the back, basketball court.
First set of 11‘s;
1 rep of Merkin/ plank jack then Carioca a little ways. 10 reps of lunges/ squats then Carioca back.
Repeat 2:9, 3:8, etc…
2nd set of 11‘s
1 rep Imp walker/ Tuck Jump Yves Pol run
10 reps Burpee/ Peter Parker high knee run
Repeat 2:9, 3:8, etc…
Finished exactly on 6am
MARY: no time
ANNOUNCEMENTS: dads camp 8/16-8/17
Thirsty Thursday at Pennytown Pub 8/21 6pm
F3 Lehigh Valley 9th Anniversary 9/1 7am
COT: thankful for good mental and physical strength starting the week, let it continue throughout the week.
