AO: The Swamp
Q: Alan Hockenjos (Walden) ,
PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER), Alan Hockenjos (Walden)
FNGs: None
COUNT: 4
WARMUP: arm circle arms, copperhead squats, imp walkers, tappy taps, windmills, mummy kicks x10
THE THANG: inspired from an IPC 22’ workout called death by skinny runner.
6 rounds each consisting of a sit-up (abs), push-up, cardio, and run
Round 1
Crunchy frog x25
Merkins x25
Jump ropes x50
Run a loop
Round 2
Flutters x25
Hand release merkins x25
SSH x50
Run a loop
Round 3
Big Bois x25
Alligator merkins x25
Jump ropes x50
Run a loop
Round 4
Reach ups x25
Tempo merkins x25
SSH x50
Run a loop
Round 5
Mountain climbers x25
Carolina dry docks x25
Jump ropes x50
Run a loop
Round 6
Am hams x25
Crowd pleaser merkins x25
SSH x50
Run a big double loop
MARY: 1 round;
Toe tap hops, lounge act, X factor, & more crowd pleaser merkins
ANNOUNCEMENTS: Thirsty Thursday June 18th 6pm @ Needle Creek (smash&grab food truck)
Belmar- Summer Swolistice3 Sat. 6/20
COT:
