Q: Brian Huang (Zelda)
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Ramesh Adusumilli (Shades), Killbill, Sunny The Machine Sehgal
FNGs: None
COUNT: 7
WARMUP: circle arms, pull left arm to right, pull right arm to left, touch toes and hold/to ground
THE THANG:
One-legged Bridge x10 each leg:
On your six and propped on your elbows. Raise one leg up and keep it straight. Bring your hips up and down. After some reps flapjack with the other leg.
Carioca across the parking lot, 10x Crab Jacks, and Carioca back
Turkish Get Up x10
Lying on your back, use only one arm and your legs to “get up.”
Outlaw x10 / Open gates on set 3:
Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left or as many reps as the Q deems necessary.
Big boy situps x10
MOSEY around the lot (large) / E2K (Elbows to Knees) x10
MERKINS x10 / Reverse Merkins x10 (replacing Merkins in set 2-3)
MOSEY around the lot (large) (for set 2-3)
Repeat x2
MARY: Core and Leg Exercises
ANNOUNCEMENTS:
Thirsty Thursday, Old Hights Brewery, 7:00-9:00pm (Light snacks/pub food offered), and Trivia Night!
F3 HOBOKEN – The Embarkment – 2nd yr Manniversary – Oct 11, 2025 – 7am start
F3 Morristown Manniversary – Oct 25, 2025
Viewing for Akshay Salagala (Honeybear’s Mentee): 1 pm – 3pm, Franklin Memorial Park, 1800 Rt. 27, North Brunswick, NJ 08902
COT: Thank you SkyQ for the beautiful morning. We give thanks for the fellowship of brothers in this community as we give our prayers out to the families of those who have recently passed. No men left behind and always 1% better.