Q: Brian Huang (Zelda)
PAX: W. Jason Griffith F3 Risky Business, Achilles Estavillo (SideOut/JabJab/Scorpion K, 0
FNGs: 1 0
COUNT: 3
WARMUP: circle arms, arm circles, pull left arm to right, pull right arm to left, touch toes and hold/to ground, lower back stretch, and DC Stretches, 5 motivators
THE THANG:
Calf Raises x25, x17
-Best done on a stair or a curb. PAX may need a pole or handrail for balance. Stand on the ball of your feet and bring your heels up, then back down. Rinse and repeat. Stairs and curb maximize the effect as the heels can go lower.
Al Gore x 1 min
Kraken Burpees x25, x17
-A Burpee that is performed with 3 hand-release Merkins at the bottom… As in “Release the Kraken”. Originated in Lake Wylie (hence the nautical theme), hated by all.
1 min breathing
Everest [modified] to half (basketball) court and back
-Find a set of stairs or a hill. Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeat to top. Works best with many steps or sizable hill.
(Flat Everest so lunge and Squat)
Dragon Walk to 3-point line
– Like the Peter Parker except you are moving forward. Resembles a Komodo Dragon walking. -bear crawl merkin
1 min breathing
Apollo Ohnos x25, x17
Y – x25, x17 flutter kicks – not many Y exercises so Q choice 😉
MARY: x18 Jab ups, x18 LBCs, x18 Imperial Walkers
ANNOUNCEMENTS:
Schyllkill River Relay next week, 1 more runner needed! Please reach out to Marc Rubenstein (ScarU) or Swish (Stephen Vaccaro) if interested.
Hitchcock Movie night on Friday May 2nd, 6:30 PM, at the The Nassua Club – The After 6 Room (Lower Level)
Address: 6 Mercer St, Princeton
Shoutout to Hitchcock (Randy Sherman) and Dick Clark for organizing
F3 Princeton 6 Year Manniversary on May 10th at the Rising!
We’re still donating and we’re still looking to see everyone there! Bring FNGs!
COT: Thankful for the beautiful morning wishing good health and recovery to Risky’s brother, felicitations and congratulations to Sideout’s daughter for Magna Cum Laude, and a great birthday.