Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion King), Shane Vergari (Cuttthroat)
FNGs: None
COUNT: 4
305 Theme – MIAMI Area code…
Workout with Mr 305 Playlist…
WARMUP:
DC stretches
20 SSH
26 Imperial Walkers
20 Abe Vigoda
13 Cardinal Cherry Pickers
Parking Lap Mosey
THE THANG:
Thang1 – 2 Rounds
M – Merkins x 20
I – Imperial Walkers x 26 (IC)
A – American Hammers x 20 (IC)
M – Mountain Climbers x 26 (IC)
I – Iron Mikes x 20
Parking Lap Mosey
Thang 2 – 2 Rounds
F – Flutter Kicks x 26 (IC)
L – Lunges x 20
O – Overhead Claps x 26 (IC)
R – Rosalitas x 20 (IC)
I – Incline Merkins x 26
D – Dips x 20
A – Alternating Shoulder Taps x 26
Parking Lap Mosey
Thang3 – 2 Rounds
Partner up (Miami Vice Style):
• Partner 1: Wall Sit (hold)
• Partner 2: 20 Jump Squats
Switch.
Then:
• Partner 1: Plank Hold
• Partner 2: 15 Hand-Release Merkins
MARY:
None
ANNOUNCEMENTS:
3/14 – F3 Morris St Pat Truck Pull
3/14 – ReLaunch F3 Burlington – in discussion
4/11 – 7yrs Anniversary
COT:
Miami is a reminder:
Pressure doesn’t have to break you — it can define you.
Right now the world feels loud.
Economies uncertain.
Politics tense.
People quick to divide.
But Miami is proof that different cultures, different languages, different stories can coexist and create something powerful. Cuban coffee next to Caribbean spice. Spanish next to English. Old school next to new money. It’s not perfect — but it moves forward.
That’s the mindset we need…
