AO: backblasts
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King)
PAX: Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Marc Rubenstein (ScarU), Wayne Frost (Takedown)
FNGs: None
COUNT: 5
5 Pain Stations – 2 minute music – rotate after music changes…
WARMUP:
DC Stretches
Parking Lap
Motivators 5x
Shakira 10x
Butt Kickers 10c
THE THANG:
5 Stations – OYO 2 minutes AMRAP
Station 1 – Battle Rope
Station 2 – Agility Ladder
Station 3 – Jump Ropes
Station 4 – 2-25lbs DB
Station 5 – Parking Laps
After everyone did the 5 Stations – Longer Parking Lap…we did total of 3 rounds each…
MARY:
None
ANNOUNCEMENTS:
F3 NFL Divisional Watch 2nd F on 1/17 (Saturday) – SideOut house & 1/18 (Sunday) – Hitchcock House (see announcements
The MABA & S2S challenges
Upcoming Manniversaries from other NJ Regions
COT:
Blessed, Grateful, Brotherhood…
Discipline and Motivation – Keep Showing Up…
Be Free to Lead; Be Free to Serve; Be Free to Love!
