05/09/2023 - Swamp - 7 of Diamonds Free Men’s Workout Lehigh Valley

4 out for 3 mile, early bird at 5am, 12 pax out of for 5:30am perfect morning in the gloom.

7 of Diamonds

Disclaimer – Given

 

Warmarama

1. SSH
2. morocan nightclub
3. toy soldiers
4. grass pickers
5. imp walker
6. abe vegoda
7. shoulder taps
8. mt climbers
9. merkens

Mosey

The Thang

Round 1 (Flag Pole)

7 Burpees

14  Four count Flutter Kicks

21 Merkens

28 Squats

Mosey

Round 2 

7 Burpees

14 American Hammers

21 Carolina Drydocks

28 Lunges

Mosey

Round 3 

7 Burpees

14 Crabcakes

Mosey

21 Decline Merkens

28 Step Ups

Wall sits

Motivators

Mary

COT – announcements, prayers for Zena wife, Dr Seuse father in law, Jack knife father in law, …