AO: The Swamp
Q: Patrick Chow (Black Hole) ,
PAX: Brian Huang (Zelda), (SureShot), Sunny The Machine Sehgal, RedCoat, Alan Hockenjos (Walden), Patrick Chow (Black Hole), Harjot Pannu (Cruiser), Achilles Estavillo (SideOut/JabJab/Scorpion King), Rolling Stones, Ryan Kingsbury (Scrubbing Bubbles), FNG Anthony Lardaro
FNGs: 1 FNG Anthony Lardaro
COUNT: 11
Conditions: 44-50 deg, sunny
WARMUP: Michael Phelps, AbeVigoda, Imperial Walker, ArmCircle, CircleArm – all IC x 10
THE THANG: Pearls on a string
Mosey to intersection with dog park
Thang 1: Rip rap Coupon – curls, thrusters, tricep extension – all IC x 20, heavy hammer IC x 10
Thang 2: Rt66 w FoxHoles every 2-3 trees (sit-up, roll over, merkin, roll back)
Thang 3: at the long bridge, movements- bear crawl, crab walk, toy soldiers, side shuffle, high knees, butt kickers, etc, exercises- Smurf jacks, SSH, dancing crab, derkins, wall sit, lunges, walnut cracker, etc, IC x 20 (saw a beaver in Stony Brook)
Mosey to lower parking lot
Thang 4: everything bagel (burpee, IW, walking lunge both legs, broad jump) the length of the lot
Mosey up to benches near fishing dock for dips and step ups
MARY: big boi knock outs, Bobby Hurley, surrender squats, gas pump, flutter, scissors, reach ups, boat canoe
ANNOUNCEMENTS: Pennington Day table today, summer solstice convergence at Belmar, BlueRidgeRelay and Ragnar WV team recruiting, Essex anniversary WO, TTT :beers: 5/21 18:30 at Needle Creek.
COT: thank higher power for beautiful morning and rest of day, for the energy to share F3 with Hopewell Valley and power the rest of our day! :muscle:
