AO: ao-the-swamp
Q: Matt Hopkins (Brisket)
PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), JM ROONEY (GROVER), Paul Harrison (Launchpad), Curtis Hoberman (Dos Equis)
FNGs: None
COUNT: 6
Had a great time working out with the HIMs of the Swamp! Excellent meeting Launchpad and getting to do a Lunge Act with Dos for the first time in a while! Thanks for having me.
Q: Matt Hopkins (Brisket)
PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), JM ROONEY (GROVER), Paul Harrison (Launchpad), Curtis Hoberman (Dos Equis)
FNGs: None
COUNT: 6
Had a great time working out with the HIMs of the Swamp! Excellent meeting Launchpad and getting to do a Lunge Act with Dos for the first time in a while! Thanks for having me.
Warm-O-Rama
SSH – 25 IC
Weed Pickers – 10 IC
Imperial Walkers – 15 IC
Arm circles – 10 IC each direction
DC Stretches
Merkin Sampler: 10 Standard, 10 Wide, 10 Diamond, 10 Staggered (L/R)
Thang 1: Merkin Mile
Run a ¼-mile loop.
After each loop:
Stop 1: 20 Standard Merkins
Stop 2: 18 Ranger Merkins
Stop 3: 16 Werkins (wide)
Stop 4: 14 Diamond Merkins
Thang 2: Dora Merkin Edition
Partner up.
100 Merkins / 200 Squats / 300 LBCs.
Partner 1 works while Partner 2 runs across lot and does 5 HR merkins before returning.
Alternate until all reps complete.
Mary
Irkin Dirkins x5 @ picnic benches
Mary-go-round