AO: ao-the-anchor
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King)
PAX: Nick Behmke (Watson), Patrick Chow (Black Hole), Dick Clark, Alan Hockenjos (Walden), Steven Squibb (Splinter), Milky Way
FNGs: None
COUNT: 7
Workout #7 of Shoulder 2 Shoulder (S2S) Challenge
WARMUP:
5 min Cardio Choices
– Run
– SSH
– Side Shuffles
– Cairioca
5 min AMRAP
– 12 Air Squats
– 8 DB Bent Over- Row
THE THANG:
BROTHERHOOD
1. AMRAP – 10 min
Partner 1
– 10 Alt Lunges
– 20 Mt Climber
– 30 SSH
Partner 2
Choice of cardio
– Run
– Jump Rope
2. EMOM – 24 min
Partner 1
For 2min alternate 6 DB Sumo Lift + 6 DB Hang Power Clean
Partner 2
Choice of Cardio
– Run
– Jump Rope
MARY:
– BBKO
– AM HAM
– ROSALITA
– LBC
– FREDDIES
– GAS PUMP
– FLUTTERS
ANNOUNCEMENTS:
1/11 Army Fitness Test by Swish/_Redcoat – see announcement / 1stF channels
1/11 Football Fellowship at DC – see 2nd F channel
Challenges
Hitchcock Movie in May
COT:
Blessings! Grateful! Family – blessing for the positives and turning around the negatives! Overcoming personal issues! Keep others in mind. Reach out.
