Q: RedCoat
PAX: Swish (Stephen Vaccaro), Herve Francois (Stingray), Brian Huang (Zelda), Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion K, divesh, Elliot Gordon, Henry W Lee 8569, Patrick Chow (Black Hole), Sunny The Machine Sehgal, Wayne Frost (Takedown), Franchise, Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Matt Hopkins (Brisket), Tom Yanagi (Whistleblower), Unicorn, Loudspeaker
FNGs: 1 Loudspeaker
COUNT: 18
WARMUP:
Good mornings
Michael Phelps with torso rotation
Moroccan dance club
Trap taps with torso rotation
Lap around parking lot
Scapular push-ups
Thread the needle
Cat-cow
Spider-Man stretch
Lap around parking lot
Mosey to the tennis courts
THE THANG:
Every 2 min on a minute circuit, working in pairs
Station 1: dumbbell strict press or push press. 2 diff weights – switch weights between partners on the minute
Station 2: burpee plyo-box step overs
Station 3: Hold your partner walking away with resistance band across chest or hips. Partners switch on the minute
Station 4: jump rope work
Station 5: bumper plate ground to overhead. 2 different weights, switch weights on the minute
Station 6: pax 1 – duck walk across the court, pax 2 – bear crawl. Switch roles on the minute
Tabata 1:
Active beast
Low push-up hold
Legs raised hold
Side plank hold
Tabata 2:
Wall sit hold
One leg stand
Inverted plank hold
Walk walk hold
MARY:
ANNOUNCEMENTS:
Army fitness test on Sunday
F3 Ward and F3 Hamilton upcoming anniversaries
F3 accelerate campaign
Marine Corps marathon (8 pax of F3 Princeton are going)
COT:
Player for Health, happiness and prosperity for all pax and their families.