AO: ao-the-anchor
Q: Alan Hockenjos (Walden)
PAX: Alan Hockenjos (Walden), Aquaman- downranger from Susqahanna Valley, and FNG- Michum , Michum
FNGs: 1 Michum
COUNT: 3
WARMUP: oyo warmup while explaining the workout
THE THANG: Iron Pax week 3
40 reps of kettlebell swings, blockees, thrusters, and derkins. Every 5 minutes timer goes off, run 25 meters do 5 burpees then return to where you left off. 1 hour
MARY: none
ANNOUNCEMENTS:
COT: thankful for a good workout amongst 3 men who quickly bonded and shared sweat and laughter. Prayers for F3 Tuner, for the Lombardi family, and Michums friends family all going through difficult times right now
