AO: The Swamp
Q: Alan Hockenjos (Walden) ,
PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER)
FNGs: None
COUNT: 5
S2S day 33 Crosstrain
Q: Alan Hockenjos (Walden) ,
PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER)
FNGs: None
COUNT: 5
S2S day 33 Crosstrain
WARMUP: 2 rounds :45 each exercise
Air squats
Db bent over rows
Jumping jacks
Db Roman dead lift
Plank shoulder taps
15 burpees
THE THANG: crosstrain1
8 set :30 each
Air squats
Db alt snatch
15 burpees
Crosstrain2
4 rounds 1:00 each for 8 min
Db floor press
Db crush curl
15 burpees
MARY: jump ropes x20
Leprechauns x20
Windmills x20
Imp walkers x20
Birthday Smurf jacks x49
ANNOUNCEMENTS: thirsty 1st Thursday tonight at Brickhouse Tavern Rte 1
COT: Winter blues might be setting in for some, let’s stay positive and check in on loved ones. Fellowship!