Summer Swamp

Date: 2023-08-18
AO: thefarm
Q: Chile
PAX: Infinity, Trolley, Matthew – Running Man, Gekko (Keith Capp), Sparky, Firehead, Squatter FNGs: 1 Squatter
COUNT: 8
WARMUP:
Frankensteins
Beet Pickers
Michael Phelps
Willie Maes Hayes
Arm circles
THE THANG:
25 Reverse Crunches
60 Sec Wall Sit
10 Burpees
15 Sit Ups
25 Bicycle Crunches
30 Squats

25 Dips
20 Squat Jumps
25 Sit ups
30 SSH

10 Merkins
10 Dips
10 Derkins
10 Dry Docks

20 squats
20 Lunges
20 Reverse Lunges
15 calf raises

20 Bird Dogs
30 Superman
15 Glute Bridges
MARY:
30 Sec Plank
20 Side crunches (each side)
20 Penquin crunches
15 Leg lifts
20 Nolan Ryans (10 each side)

COT:
“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”– John Quincy Adams

“If patience is worth anything, it must endure to the end of time. And a living faith will last in the midst of the blackest storm.”– Mahatma Gandhi