Q: Achilles Estavillo (SideOut/JabJab/Scorpion King)
PAX: Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Killbill
FNGs: None
COUNT: 4
4 chose to Drop for Burpees, Strengthen their Abs, Hop with Jump Ropes
WARMUP:
Arms Circle 10ic
Circle Arms 10ic
Abe Vigoda 10ic
Jabber-Walker-Squat 10ic
Stretches
THE THANG:
5 Rounds of
9c – Burpees (total 45)
25ic – LBC, Super Mario, BBKO, VA Am Hams, Plank Jacks
25ic – Jump Ropes with different weighted Jump Ropes
Far Parking Lap
Rinse and Repeat (5 Rounds)
MARY:
Killbill Combo Abs
Sunny The Machine Sehgal X-Factors
W. Jason Griffith (F3 Risky Business) Flutters
ANNOUNCEMENTS:
Week 3 IPCs
F3 NJ AOs Manniversarries – more deets coming up will be posted in slack as the AOs (F3 Hoboken & F3 Morris) finalize.
10/2 – 1st Thursday Thirsty Thursday – Fellowship Q by W. Jason Griffith (F3 Risky Business) Old Hights Brewery, Hightstown – 7pm – more deets coming
COT:
Thankful to Higher Power for Blessings…
Control / Be Mindful of self Rage – the consequences…
Balance – Family / Friends / Life – Time with M, Kids, Yourself…
Leadership – How are you, really? Being good listener to accelerate and help another person to keep moving forward…
