Q: Achilles Estavillo (SideOut/JabJab/Scorpion King)
PAX: Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business
FNGs: None
COUNT: 3
Do As Many Reps As Possible in 45 seconds while holding Bricks :bricks:
WARMUP:
Arm Circles
Circle Arms
Leg Circle
Shakira (Hips Don’t Lie)
DC Stretches
THE THANG:
Thang1: 45sec per exercise AMRAP
Thang1:
1. Walking Moroccan Night Club
2. Cross Jacks
3. Bicycle
4. Robotics – Arms – Half Up
5. Alleluia – Arms – Full Up
6. Oblique Press
7. Bird Dog
8. Zombie Up
9. Big Boi KO
10. Paddle
11. Am Ham
12. Seal Claps
13. Rowers
14. Dance Fever
15. Sprinklers
16. T-Squat
17. Y-Squat
18. Lateral Squat Jabs
19. Shoulder Tap
20. Calf Raises
21. Crunchy Frogs
Thang2:
Parking Lap Carioca Step-Ups using the curb…
Mind & Feet coordination…
Thang3:
Thang1:
1. Moroccan Night Club
2. Cross Jacks
3. Bicycle
4. Robotics – Arms – Half Up
5. Alleluia – Arms – Full Up
6. Alleluia Flutters
7. Oblique Press
8. Bird Dog
MARY:
None
ANNOUNCEMENTS:
6/14 Father’s Day/Family Workout
6/21 NJ Beach Convergence
6/22 Burlington Lawn Party
6/27 Movie Night
COT:
Grateful for F3 keeping us healthy (if you show up) & the brotherhood…
Transformation:
Life’s journey is a constant process of growth and evolution. Sometimes, however, we find ourselves yearning for a more profound transformation, a shift in our hearts, minds, and spirits. This longing for change can be fueled by a desire to overcome bad habits, cultivate deeper faith, or simply become the best version of ourselves.
Sometimes to truly live we must change. Change often comes with fear, discomfort, & even heartbreak. But clinging to what no longer serves us; old habits, toxic patterns, outdated beliefs weigh us down. Only when we release the burden of the past can we rise into the present & eventually the future. The pain of transformation is real but so is the power of rebirth.
