Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Matt Hopkins (Brisket), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King), Marc Rubenstein (ScarU)
FNGs: None
COUNT: 7
It keeps repeating…Groundhog Day!
Cold so gotta keep moving at 10°…
WARMUP:
– Arm Circles
– Circle Arms
– 2 Parking Laps
– SSH x 22
– Imperial Walkers x 26
– Hillbillies x 20
– Michael Phelps x 26
THE THANG:
Repeato…
Thang1
– Upper (22 Reps)
• Merkins x 22
– Core (20 Reps)
• Big Boy Sit-ups x 20
– Legs (26 Reps)
• Squats x 26
Run 2 parking laps
Repeat 2 full rounds.
Thang2
– Upper (22 Reps)
• Shoulder Tap x 22
– Core (20 Reps)
• LBC x 20
– Legs (26 Reps)
• Bonnie Blairs x 26
Run 2 parking laps
Repeat 2 full rounds.
Thang3
– Upper (22 Reps)
• Carolina Dry Docks x 22
– Core (20 Reps)
• X-Factor x 20
– Legs (26 Reps)
• Box Jump x 26
Run 2 parking laps
Repeat 2 full rounds.
MARY:
To the beat of Wellerman’s – Sea Shanty
In Plank Position…do these movements entire song – 2min long
– Left hand tap right hand and shoulder and tap back right hand
– Right hand tap left hand and shoulder and tap back to left hand
– Left hand tap right shoulder
– Right hand tap left shoulder
– Catalina Wine Mixer
ANNOUNCEMENTS:
4/11 – F3 Princeton 7th Anniversary…Volunteer Needed – Time Talent Treasure – announcements
2/5 – Thirsty Thursday, First Thursday – Brick House Tavern – see 2nd-f-fellowship
2/28 – F3 Bergen 2nd Anniv – who’s going? announcements
Hitchcock Movie night – TBD – check slack postings
COT (CofF3e of Trust):
Family Time. Time to Self. Brotherhood.
Always a Thank you to SkyQ…
Today wasn’t fancy — it was intentional. Two feet on the ground.
Today the groundhog looks for his shadow to predict what’s coming next. Today reminds us that we don’t grow by reacting to what we see, but by choosing how we respond. Shadows will always be there—doubt, fear, discomfort—but they don’t get the final say.
When we show up consistently, we step into the light on purpose. One morning, one decision, one act of discipline at a time.
No matter what the forecast says… we rise.
