Q: Matt Hopkins (Brisket)
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Sunny The Machine Sehgal
FNGs: None
COUNT: 6
Warm-Up
DC Stretches
Mosey loop with stops
• 20 Arm circles (F/B)
• 20 SSH
• 10 Merkins
• 10 Squats
• 10 Lunges (each leg)
Mosey to upper lot
⸻
4-Corners Escalator
Each corner = one movement
Complete reps → mosey to next corner
Start at 5 reps, increase by +5 each round
Corner 1 – Upper
• Merkins → Diamond → Wide → Decline
Corner 2 – Legs
• Squats → Bonnie → Sumo → Pulse
Corner 3 – Core
• Flutters → LBC → Rope Pulls → Plank jacks
Corner 4 – Cardio
• Burpees x5
Escalator:
• Round 1: 5 reps each
• Round 2: 10 reps each
• Round 3: 15 reps each
• Round 4: 20 reps each
Mosey to Route 66
⸻
Elevens at each tree
Start with:
• 1 Merkins
• 10 Squats
⸻
Playground partners
Pair up. One PAX runs a lap while the other completes one of the following exercises. Swap when running pax returns.
Pull up bars
Step up on stairs
Dips at benches
Mosey back to flag
⸻
Mary
Plank for 30 count
COT
• Count-o-Rama
• Name-o-Rama
• Announcements
