Q: Harjot Pannu (Cruiser) , Harkawal G.O.A.T, Matt Hopkins (Brisket), Brian Huang (Zelda)
PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Elliot Gordon, Herve Francois (Stingray), (SureShot), Alan Hockenjos (Walden), Edgar Moran (Grasshopper), Franchise, Fred Kelly (Grassy Knoll), Hot Rod, Ari Meisel (Moneypenny), JM ROONEY (GROVER), divesh, Wayne Frost (Takedown), RedCoat, Ryan Sanfillippo(Auger), MIGUEL SALINAS (Cool Breeze), Shan Raju (Warlock), Unicorn, Double B, Ribs, Blade Runner,, TwinkleToe, Shark, Utah, Palmetto,
FNGs: 5 TwinkleToe, Shark, Utah, Palmetto,
COUNT: 43
WARMUP: Arm circles, right arm over left, left arm over right, circle arms, DC stretches, and other common stretches finishing with 7 motivators – led by Cruiser
THE THANG:
G.O.A.T (Shoulders, Arms, and Chest):
1. Merkins, Overhead Claps, Shoulder Taps, Imperial Walkers
Set of 10, 15, 20 rep each
Zelda (Legs):
5 Apollo Ohnos, 10 Lunges, 15 Squats, 20 Monkey Humpers
Rest exercises in between: leg shakes and calf raises
x2.5-x3 sets of mix and matching reps to the exercises
Brisket (Cardio):
Heart Chargers, Indian Run, Catch Me If You Can
Cruiser (Core):
Big Boy Sit-ups 13 count (12-1, 11-2, 10-3, etc.)
MARY: Big Boy Sit-ups, Boat Canoe
ANNOUNCEMENTS:
Swolestice on 6/21 at Belmar Beach from 7 am to 8:30 am, corner of Ocean ave and 16th ave. Coff3eteria @ Dunkin Donuts.
6/22: The Mentor from Burlington is hosting a community day lawn party and Farmer Market at his Opportunity Center at 1-W Broad St, Burlington, NJ. See Dick Clark for details
6/26 – 6 PM, Thirsty Thursday at Firkin Tavern, 144 Parkway Ave in Ewing. Come have some F2-Fellowship with our F3 brothers from the Swamp
6/27 – 6:30 pm Alfred Hitchcock’s Notorious at the The Nassau Club – The After 6 Room, at 6 Mercer St, Princeton in Princeton. M’s, 2.0s, and friends are welcome. Hosted by Hitchcock (Randy Sherman)
7/4 – Independence Day Family Day with F3 Brothers, Ms and 2.0s. 3:00 pm – 7:00 pm at Picnic grounds @ 48 Valley Road, Titusville, NJ 08560
8/16 – Father and son camping weekend at High Point State Park
COT: Grateful for the support of Ms, 2.0s, and family supporing HIMs on the Father’s day workout from Nantan Achilles Estavillo (SideOut/JabJab/Scorpion K:
I know lots us high impact man gets asked by our M &/or 2.0(s) questions like, why do you stink all the time? When are you going to do your sweaty laundry? Who is that guy Dos XX (he’s just the most interesting man!)? Why do you get up so early to run around? Why is Risky Business running @ 509am around the development screaming SideOut Jabjab scorpion king German DJ Shakira Tombstone…? Today, I hope, a lot of these type of questions got answered.
Today is more than a workout…it is about something bigger than ourselves. It wasn’t about our M & kids celebrating us as Husbands/Fathers, but about us as Father’s becoming better Husbands/Dads for our M & 2.0s and allowing them to see that first hand. It’s about letting them see the other high impact men we spend time with and letting them know that these men will look out for them just like how we look out for each other as friends/brothers. For them to see that we are Fulfilling the F3 creed “Leave no man behind but don’t leave him where you find him.” And the portion of the F3 mission “invigoration of male community leadership.”
I want to share what I believe in;
1. There is a need for Husbands/Fathers to take initiative and invite your M & 2.0(s) on this F3 journey or other journeys. Spending quality time together.
2. There is a need for INtentional INclusive INspirational Husbands/Fathers. Which one are you? Or Are you ALL IN?
