AO: ao-the-swamp
Q: Patrick Chow (Black Hole)
PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), Ryan Kingsbury (Scrubbing Bubbles)
FNGs: None
COUNT: 4
Conditions: 20 deg, full moon
WARMUP: 2 rounds of EMOM (45sec): mosey, inch-:worm: merkins, squats, flying :chipmunk:, and :dizzy_face: :lady_beetle:
THE THANG: 1st WO of Shoulder2Shoulder 45d Challege (a collab btw F3 and Train Hard Men’s Club)
– 15min AMRAP: 5 merkins, 10 dumbbell snatches (1 arm = 1 rep), 15 squats, 20 bbsu
– 45 burpees
MARY: flutter, lbc, amham, hello dolly, Walnut cracker, Freddy mercury, heel to heaven, and lounge act (both legs), all IC x 15
ANNOUNCEMENTS: consider accelerating your 1st F by participating in S2S or Make America Burpee Again; 2nd F: January is Buddy catchup month; 3rd F: final virtual Chairleader book club meeting will be 1/12 @ 8p w author Malleo (F3 Mervin)
COT: 1% stronger :muscle:
