AO: The Swamp
Q: Sunny The Machine Sehgal ,
PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Sunny The Machine Sehgal, Paul Harrison (Launchpad)
FNGs: None
COUNT: 5
WARMUP: 10X SSH, 10X Wind Mills, DC Exercises-Plank-Leg Stretch-Thunder both sides-Good morning-Upward dog-baby stretches.
THE THANG: 20X of each exercise with Kettlebell/coupon
1) Chest Press Forward, Shoulder Dead-Lift, Shoulder Press Lizard Walk to cone and back
2) Squat, Glutes, Side Abs Deep Lunge to cone and Mosey around Parking lot
3) Kettlebell Swing, Bicep Curl, Shoulder Pull, Bear Crawl to cone, Mosey around Parking Lot
Interval-Shakira
4) Glute Raise, Triceps, Zip Up and Raise. Crab Walk and Walk across Parking lot
5) Chest Press Forward, Shoulder Dead-Lift, Shoulder Press Lizard Walk to cone and back
MARY: No time for Mary
ANNOUNCEMENTS: ScarU’s house camp this weekend, Thirst Third Thursday at Needle Creek Farm,,,Details on slack f3events channel
COT: Thanked everyone who posted and got stronger. Blessed to be amongst brotherhood.
Q: Sunny The Machine Sehgal ,
PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Sunny The Machine Sehgal, Paul Harrison (Launchpad)
FNGs: None
COUNT: 5
WARMUP: 10X SSH, 10X Wind Mills, DC Exercises-Plank-Leg Stretch-Thunder both sides-Good morning-Upward dog-baby stretches.
THE THANG: 20X of each exercise with Kettlebell/coupon
1) Chest Press Forward, Shoulder Dead-Lift, Shoulder Press Lizard Walk to cone and back
2) Squat, Glutes, Side Abs Deep Lunge to cone and Mosey around Parking lot
3) Kettlebell Swing, Bicep Curl, Shoulder Pull, Bear Crawl to cone, Mosey around Parking Lot
Interval-Shakira
4) Glute Raise, Triceps, Zip Up and Raise. Crab Walk and Walk across Parking lot
5) Chest Press Forward, Shoulder Dead-Lift, Shoulder Press Lizard Walk to cone and back
MARY: No time for Mary
ANNOUNCEMENTS: ScarU’s house camp this weekend, Thirst Third Thursday at Needle Creek Farm,,,Details on slack f3events channel
COT: Thanked everyone who posted and got stronger. Blessed to be amongst brotherhood.