Q: Achilles Estavillo (SideOut/JabJab/Scorpion King)
PAX: W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown)
FNGs: None
COUNT: 3
WARMUP:
20 exercises – 20 counts each…
Why not repeat what was done last week at The Oak – it’s 10/20 today…
WARMUP:
Stretches
Motivators (5)
Sun-god (Arms Circle Arms with one leg out)
THE THANG:
Thang1: 20 (plenty) count
Moroccan Night Club (leg out) (brick)
Flutters
Toy Soldier (brick)
Super Mario (brick)
BBKO
Smurf Jacks
M&M
Ex-Machina (X-Factor Sunny The Machine Sehgal)
Susan Sommers
Clap all around (brick)
LBC
Rockette Squats (brick)
Bicep Curls (brick)
Freddy Mercury
Curb step-ups (brick)
Triceps Curls (brick)
Outlaw
Mt Climber
Jab-Jab Knee (brick)
Iron Cross
Mosey inside the Pavilion of Pain
Thang2: Pax Choice & Count
Flutters
BBKO
M&M
LBC
Bicep Curls (brick)
Mt Climber
Iron Cross
Flutters
Smurf Jacks
MARY:
None
ANNOUNCEMENTS:
1.ACCELERATE Campaign (donate any $ amount)
3. Manniversaries – F3 Morris and F3 Hamilton – See flyers posted on announcements or f3events
COT:
Grateful for brotherhood
Engagement not only in Fitness, but in Fellowship and Faith.
