Site icon F3 Lehigh Valley

08/30/2022 - Swamp - Swamp Gasser Beatdown

12 pax out in the gloom on a muggy 72 deg F day at the Swamp. 4 pax out for the Early Birrrrd Special.

Disclaimer: Welcome to  F3 the Swamp

  1. Free of charge
  2. Rotational Led
  3. Outdoors Rain or Shine
  4. Men Only
  5. End with COT

Warm Up:

  1. Mosey
  2. Frog Squats
  3. Big Arm Circles FWD
  4. Big Arm Circles BWD
  5. Imperial Walkers
  6. Moroccan Nightclubs
  7. Toy Soldiers
  8. Should Tab Merkens
  9. Crab Cakes
  10. Side Straddle Hops

Thang: Get Gassed

  1. PILE-IT-ON:

  1. BURPEE GASSERS OYO

  1. 45 SECONDS To FINISH AMRAP (45 SEC EACH EXERCISE)

MARY, name a rama, count a rama, COT

Exit mobile version