AO: ao-the-oak
Q: Brian Huang (Zelda)
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Killbill
FNGs: None
COUNT: 5
WARMUP: arm circles, circle arms, windmills, DC stretches
THE THANG:
Side Shoulder Hops x10
Pistol Squats x10 or 1 minute Plank
Obama to the end of the parking lot/halfway across and back:
In honor of the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins.
One legged bridges x 10, change legs after 5 reps
Knee Throughs x10:
in high child pose position, lift opposite hand and foot and rotate with your knee to the other side, butt cheek
T-Merkins x10 or Turkish Get-ups or Twinkle Toes x10 (Al Gore Squat and calf raises)
Outlaw x10:
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
E2K (Elbows to Knees) x10
Reverse Merkins x10
Q: Brian Huang (Zelda)
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Killbill
FNGs: None
COUNT: 5
WARMUP: arm circles, circle arms, windmills, DC stretches
THE THANG:
Side Shoulder Hops x10
Pistol Squats x10 or 1 minute Plank
Obama to the end of the parking lot/halfway across and back:
In honor of the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins.
One legged bridges x 10, change legs after 5 reps
Knee Throughs x10:
in high child pose position, lift opposite hand and foot and rotate with your knee to the other side, butt cheek
T-Merkins x10 or Turkish Get-ups or Twinkle Toes x10 (Al Gore Squat and calf raises)
Outlaw x10:
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
E2K (Elbows to Knees) x10
Reverse Merkins x10
Mosey around the lot/to locations
Repeat
MARY: American Hammers, LBCs, Flutters, X-Factors
ANNOUNCEMENTS: Hitchcock (Randy Sherman) movie night 11/7 Dick Clark ‘s (come one, come all: Ms, 2.0s, etc.), The Ward- Morristown Manniversary this Saturday, Hamilton Manniversary on Thursday, 10/30, F3 Princeton Mudgear alert!!! See BlackHole’s post in general.
COT: thank you SkyQ for the beautiful morning and wishing success to HIMs running the MCM this Saturday as well as Brother KillBill on his interviews