Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Brian Huang (Zelda), Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King)
FNGs: None
COUNT: 3
Keep moving to stay warm and sweat!
WARMUP: (5 min – moving the whole time)
• 20 SSH
• 15 Imperial Walkers
• 10 Michael Phelps
• 20 High Knees
• 10 Windmills
THE THANG:
AMRAP
Thang1: Cardio Heat (9 min)
• Stop Sign to Stop Sign Jog
• 20 Squats
• 15 Merkins
• 20 LBCs
1 min rest
Thang2: Strength on the Move (9 min)
Combo 1
• Bear Crawl 4 count crawl
• Cross-Jack 15 IC
Combo 2
• Duck Walk 4 count walk
• Plank-Jack 15 IC
Combo 3
• Toy Soldier 4 count steps
• Calf Raises 15 IC
Combo 4
• Fwd Lunges 4 count lunge
• Sprinklers 15 IC
1 min rest
Thang3: Burner (9 min)
No rest
• 10 Burpees
• 20 Mountain Climbers
• 15 Carolina Dry Docks
• 20 Jump Squats
1 min rest
Thang4: Traveling Finisher (3 min)
• Stop sign to Stop sign jog
• 10 Merkins
• 20 Squats
MARY:
None
ANNOUNCEMENTS:
***F3 Princeton 7th Manniversary – 4/11 -NEED VOLUNTEERS – Time Talent Treasure – Be Free to LEAD! Be Free to SERVE! Be ALL IN… this is OUR OWN F3…
** VQ Alert next week – 2/5 – Shane Vergari (Cuttthroat) will be leading his 1st BD…Come and Support!
– F3 Bergen Manniversary – 2/28
– Thirsty Third Thursday – See 2nd-f-fellowship post from Patrick Chow (Black Hole) … comment on it! Say something!!!
– Hitchcock Movie Night – TBD more to come…
COT:
SkyQ thank you! I am grateful and blessed to have Pax brothers workout with me. This morning wasn’t comfortable — and it wasn’t supposed to be. The cold causes us to have excuses – stay at home. But it also gives us the choice of trust your brothers will be here with you. We chose faith over comfort. We showed up believing someone else would too — and that belief was rewarded. Discomfort is temporary, but brotherhood is constant. When life gets cold, remember this: you don’t face it alone.
