AO: The Swamp
Q: Launchpad (Paul Harrison) ,
PAX: Launchpad (Paul Harrison), Patrick Chow (Black Hole), Alan Hockenjos (Walden)
FNGs: None
COUNT: 3
WARMUP:
– Arm Circles
– Trunk Twists
– Weed Pickers
– Windmills
Q: Launchpad (Paul Harrison) ,
PAX: Launchpad (Paul Harrison), Patrick Chow (Black Hole), Alan Hockenjos (Walden)
FNGs: None
COUNT: 3
WARMUP:
– Arm Circles
– Trunk Twists
– Weed Pickers
– Windmills
THE THANG:
In the F3 Exicon, these 9 exercises are listed as “essential.”
40 seconds exercise / 20 seconds rest: OYO
– Merkins
– Plank
– Imperial Walkers
– Burpee
– Lunge
– Side Straddle Hops
– AmHams
– Squats
– Mountain Climbers
1 mosey around the loop
Repeat 3x
MARY:
– Crowd Pleasers
– Fox Holes
– Reverse Plank Single Leg Raises
ANNOUNCEMENTS:
Thirsty Thursday at the boathouse
COT:
Every day is an opportunity to fix mistakes of the past and start again with a clean sheet. This applies to family, friends, jobs, and Faith.