AO: ao-the-swamp
Q: Ryan K. (Scrubbing Bubbles)
PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), David Sherry (Bucky), Patrick Chow (Black Hole)
FNGs: None
COUNT: 5
WARMUP:
– 7 motivators
– arm circles
– windmills
– circle arms
– abbreviated DC stretches
– mosey to end of parking lot
THE THANG:
Pyramid No. 1
Similar format to 11’s. PAX mosey to the first tree and back (1), then perform 10 each of
– Imperial squat walkers
– Merkins
– Fluttah
Then run to the 2nd tree and back, perform 9 reps, and so on
Pyramid No. 2
Same format, but this time instead of mosey you side shuffle to each tree and back. Exercise reps begin at 10 but decrease by 2 (so 10, then 8, 6, etc.).
– Burpees
– Lunges
– Big Boi
MARY: 1 round
ANNOUNCEMENTS:
– SATURDAY DRQ at the Rising, no Big House
– MONDAY Brisket-Q workout at the Rising with special guest OBT. No Swamp workout that day.
COT:
Thoughts for brothers remembering lost loved ones, recovering from injuries / surgeries, and try to slow down at work.
