Q: Achilles Estavillo (SideOut/JabJab/Scorpion King)
PAX: W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal
FNGs: None
COUNT: 3
Core to Full body to Catch me
WARMUP:
DC stretches
Shakira (Hips Don’t Lie)
Open/Close Gate
Calf Raises
THE THANG:
3 Thangs:
1. Bruce Lee – 6 absercises / 3 rounds / 20 IC – Am Ham, Leg Raises, LBC, Shirt Shredder, Crunchy Frogs, Freddy
2. Jacked Up – 5 Jacksercises / 3 rounds / tel:50-40-30-20-10 IC – SSH, Seal Jack, Cross Jack, Plank Jack, Smurf Jack
3. Bataan Death March – Catch me if you can – Indian Run / 3 Burpees…
Officially transferred The Oak shovel flag to relinquished my Site Q duties at The Oak to W. Jason Griffith F3 Risky Business…
MARY:
Boat/Canoes
ANNOUNCEMENTS:
7/19 – Indian Valley Manniversary
8/16-17 – Overnight Dads/2.0 Camping (High Point State Park)… more deets on ARISE / Slack channels
COT:
SkyQ…
Family, Brotherhood, Gloom!
Blessed, Grateful, Keep Showing Up!
