AO: The Swamp
Q: Alan Hockenjos (Walden) ,
PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden)
FNGs: None
COUNT: 3
WARMUP: slow squats and lunges, arm circle arms, Michael Phelps, weed pickers, imp walkers, ssh x10
THE THANG: Beach Body/ Ab Ripper X workout
24 ab exercises :40 amrap :20 rest
Mosey after every 8th exercise
In & outs
Bicycles (forward/ reverse)
Crunchy frog
Cross leg situp
Wipers
Fifer scissors
Reach ups
-mosey-
Heels to heaven
Hip rock and raise
V up roll ups
Oblique v-ups (left & right)
Leg climbers (both legs)
Am hams
Mtn climbers
-mosey-
Plank jacks
Flying squirrels
Switch mtn climbers
Leg raise
Leg hold
Elbow plank
Side plank (left & right)
-mosey
MARY: merkin Mary :40 sec;
Wide/ regular / diamond
Curb clock
Newtons cradle merkin
Tempo merkin
ANNOUNCEMENTS: Toastmasters tonight, F3 family picnic Sat.
COT:
