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 f/r, tappy taps, sprinklers, goofballs all X10. ssh X28 with the punishment rule in effect. Silent count at 5, all PAX must stop exactly on 28 or „punished with an additional exercise“ everyone passed.
THE THANG: Start at 100 reps then descend down with Burpees x10 between each exercise.
Am Hams x100 (burpees x10)
Rosalitas x90 (burpees x10)
Curb Alperts x80 (burpee x10
1 loop mosey
Flutters x70 (burpees x10)
Newtons Cradle x60 (burpees x10)
Squats x50 (burpees x10)
1 loop mosey
Plank Jacks x40 (burpees x10)
Sumo Squats x30 (burpees x10)
Lunges x20 (burpees x10)
Tuck Jumps x10 (burpees x10)
1 loop mosey
MARY: 1 round: Xfactors x10, Big Bois x15, Foxholes x15, dips x20.
ANNOUNCEMENTS: Friday Hitchcock movie night at ScarU‘s
Sat. The Rising- Hei Hei Q
9/1 Lehigh Valley 9th Anniversary
9/4 Indian Valley Post to Prost
COT:
