Q: RedCoat
PAX: Brian Huang (Zelda), Harkawal G.O.A.T, Sunny The Machine Sehgal, Matt Hopkins (Brisket), Matt Wizeman (Franchise), Fernando (Cyclone), Shane Vergari (Cuttthroat), Wayne Frost (Takedown)
FNGs: None
COUNT: 9
WARMUP:
Good mornings
Open gate/close gate
Downward dog
Michael Phelps
Trap taps
THE THANG:
10 min EMOM (45 sec work, 15 sec rest):
Mountain climbers
Squats
Dumbbell bent over rows
Plank hold
Dumbbell strict press
Repeat twice
45 burpees – around lower lot, 5 burpees at every stop, 9 stops
Cardio:
Work in pairs for 8 min
Pax 1 – jump rope work
Pax 2 – sprint around lower lot
Rotate
Strength:
12 min AMRAP
18 squats
14 merkins
10 alternating dumbbell snatches
Core:
4 min AMRAP
10 hollow rocks
20 flutter kicks
MARY:
Breathing
ANNOUNCEMENTS:
Speedy recovery to Swish!
Prayers for F3 Morris / Ward brother and his family. Donate using link on slack.
Hitchcock movie night.
Preps for 7th anniversary of F3 Princeton are kicking off (April 11). Volunteers needed for various committees.
COT:
Prayers for all pax, blessings for health, safety and prosperity of pax and families. Our hearts go out to F3 Morris.