Q: Sachin Kulkarni (Scoop)
PAX: Klondike, Ari Meisel (Moneypenny), Srikanth Bondada (BabeRuth), Ryan Kingsbury (Scrubbing Bubbles), Uday Jain (WallE), beater, M B (F3 Aviator)
FNGs: None
COUNT: 8
WARMUP:
Side Straddle Hops x 25
Imperial Walkers x 15
Abe Vigoda-style Windmills (x 10
Hillbillies x 15
Arm Circles (F/R, 10 each direction)
Merkins x 10
THE THANG:
Phase 1
4 corners – around Triumph
1. Shoulder tap – 10
2. Merkin – 20
3. Squats – 30
4. LBC – 40
Repeat for 11 minutes
Mosey to Mistral parking lot
Phase 2
Suicide Run
Sorint out
5 jump squats
Sprint out further
10 merkins
Sprint out further further
15 big boy sit-ups
Sprint out farthest
20 SSH
Repeat for 11 minutes
Mosey back to Palmer square
Phase 3
Partner up
1 partners runs around the other does exercise and then switch. Exercises:
Carolina dry Dock
Bonnie Blair’s
Flutter kicks
Monkey humper
Repeat for 10 minutes
MARY:
Freddie Mercuries, Am Ham, LBC
ANNOUNCEMENTS:
Iron pax tomorrow;
COT: today is the anniversary of the launch of Voyager and what was meant for knowing more about Jupiter and Saturn, has now reached the periphery of our solar system. While alone it has learnt new things and made each of us know more about the universe. Lesson is never think one is alone, the way F3 brings us together and create a kinship and enables us to become better versions of ourselves and go beyond what we thought we could. Amen!!
