Q: Brian Huang (Zelda)
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Matt Hopkins (Brisket), (SureShot), Elliot Gordon, W. Jason Griffith (F3 Risky Business), Tom Yanagi (Whistleblower), Wayne Frost (Takedown), Loudspeaker, Unicorn
FNGs: None
COUNT: 15
WARMUP: calf exercises, close gates, twists, DC stretches
THE THANG:
Side Straddle 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 (didn’t do this in the first go around and did 20 on the second)
Knee throughs:
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
Repeat twice (first time is Spok, second time is Spook)
MARY: Walnut crackers Annapolis toes t am hamsters, dips, boat canoe, Reverse bridges 3 set count, LBCs , Plank jacks
Figure 8 Mosey up and down the lots, 5 kraken burpees
ANNOUNCEMENTS:
Hamilton manniversary 11/6, at 6pm at the brewery-see flyer
Hitchcock movie night, 11/7 at DC’s
Rutgers vs. Maryland on 11/8 maybe?
Princeton vs. Yale football 11/12 at noon
Mudgear alert! See BlackHole’s post in general, order by 11/1
F3 ACCELERATE CAMPAIGN! Donate what you can, looking for 100% participation. Link in general
COT: Wishing the HIMs good luck tomorrow at the MCM! Harjot Pannu (Cruiser) Marc Rubenstein (ScarU) Achilles Estavillo (SideOut/JabJab/Scorpion K Harkawal G.O.A.T Deep Thapliyal (Mulligan) Sunny The Machine Sehgal Killbill Dick Clark
Thankful for the stars showing up and wishing luck and recovery for those going through a tumultuous time in their life but grateful for the support and presence of f3 brothers.
