AO: ao-the-swamp
Q: Patrick Chow (Black Hole)
PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden)
FNGs: None
COUNT: 3
Conditions: 18 and calm, :snowflake: on ground
WARMUP: 5min mosey around dropoff loop, 5min AMRAP: 10 walnut crackers, 10 dumbbell bent over row, 10 icy :mountain: :person_climbing:
THE THANG: tel:50-40-30-20-10 dumbbell alternating snatch and big bois
MARY: 1 lap mosey, 30s plank, 5 slow squats, 20 merkins, 1 lap mosey, 20 hip-rock-raise, 18 flutter, 8 x-factor
ANNOUNCEMENTS: State of F3 nation tomorrow, Bergen 2yr anniversary
COT: 1% stronger! :pray: Higher Purpose for the :snowflake: and getting us out of bed. Let’s bring this energy through the rest of day!
