AO: ao-the-oak
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King)
PAX: Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Killbill, Ramesh Adusumilli (Shades)
FNGs: None
COUNT: 5
Windy day but Milton Bradley came out and played F3 workout. For a while we got stuck on the loop of Outlaw, Apollo Ohno, Calf Raises, Burpees, Bobby Hurley. Total of 49 burpees…
WARMUP:
Motivators
M Phelps with BackKick
Abe Vigoda
Stretches
THE THANG:
Play the Milton Bradley Slide and Ladder F3 Workout Edition…after everyone roll die, we go for mosey…
MARY:
LBC by Killbill
BBSU by Ramesh Adusumilli (Shades)
Flutters by W. Jason Griffith (F3 Risky Business)
Ex-Machina (X-Factor by Sunny The Machine Sehgal)
Crunchy Frogs by Q
ANNOUNCEMENTS:
1. F3 Hamilton Manniversary Tonight – see flyers/post
2. Hitchcock movie at DC’s house. Reply to DC ‘s post if you want lasagna.
3. Join/Participate on the Challenges
4. Practice Rucking
COT:
Grateful/Blessed for F3 brotherhood!
Thoughts and prayers to those suffering in silence and reach out to others – specially during this holiday months. Tough to be alone…
