AO: The Swamp
Q: Sunny The Machine Sehgal ,
PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Dustin Crosby (Khaleesi), JM ROONEY (GROVER), Switchblade (Jack C.), Sunny The Machine Sehgal, Patrick Chow (Black Hole)
FNGs: None
COUNT: 7
WARMUP: Shoulder Stretches, Open Gate Close Gate, Plank + upward dog + shoulders engaged + pushup + downward dog+lunge+side plank GM.
THE THANG:
A – Alligator Merkin
N – Nipple Scraper Merkin
N – No Surrender Fire Plank
I – Inch Worm
V – Virginia Amhams
E – Elevens Big Bois + Plank Jack
R – Reserved
S – SYAD Squats
A – Alarm Clock
R – Rochamburpees
Y – YTW Exercises
MARY: Mary-go-round
ANNOUNCEMENTS: TT tonight, F3 Valley Forge Anniversary Sat 05/23, WW Art Walk 95/30, F3 Essex Manniversary 06/06, Summer Swolstice 06/20 Belmar. Deets on slack
COT: Thanked the brothers who posted and got 1% stronger
Q: Sunny The Machine Sehgal ,
PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Dustin Crosby (Khaleesi), JM ROONEY (GROVER), Switchblade (Jack C.), Sunny The Machine Sehgal, Patrick Chow (Black Hole)
FNGs: None
COUNT: 7
WARMUP: Shoulder Stretches, Open Gate Close Gate, Plank + upward dog + shoulders engaged + pushup + downward dog+lunge+side plank GM.
THE THANG:
A – Alligator Merkin
N – Nipple Scraper Merkin
N – No Surrender Fire Plank
I – Inch Worm
V – Virginia Amhams
E – Elevens Big Bois + Plank Jack
R – Reserved
S – SYAD Squats
A – Alarm Clock
R – Rochamburpees
Y – YTW Exercises
MARY: Mary-go-round
ANNOUNCEMENTS: TT tonight, F3 Valley Forge Anniversary Sat 05/23, WW Art Walk 95/30, F3 Essex Manniversary 06/06, Summer Swolstice 06/20 Belmar. Deets on slack
COT: Thanked the brothers who posted and got 1% stronger