AO: The Oak
Q: Sunny The Machine Sehgal ,
PAX: Flatbush (Malik Cobb), Brian Huang (Zelda), Sunny The Machine Sehgal, Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King)
FNGs: None
COUNT: 06
WARMUP: Shoulder Stretch, Open Gate, Close Gate, DC Stretches, 5 Motivators
THE THANG: Box and Coupons 20lb, 25lb, 30lb and 35lbs. All Pax repeat 10C of exercises from lowest weight to highest while one Pax does Box routine 2C
Thang 1: Cpn Station – Squat Thrust Box – Box Jump
Mosey around parking lot
Thang 2: Cpn Station – Curls Box – Burpee Box Jump
Mosey around parking lot
Thang 3: Cpn Station – Lunge Box – Sideway Jump
Mosey around parking lot
Thang 4: Cpn Station – Kettle Swing Box – Decline Rotate
Mosey around parking lot
Thang 5: Isometric holds 30 sec on 10 sec rest. a) Low Merkin b) Active Beast c) Right side single hand plank d) Left side single hand plank e) superman f) ironman g) crab stance h) Squat
MARY: No mary
ANNOUNCEMENTS: Multiple run options on slack, F3 Morris parade this Saturday -Clown car….See Dos’s post on slack, Hitchkock Movie, F3 Princeton 7th Anniversary – See Nantan Sideout post for potluck options and kindly respond.
COT: Thankful to be amongst brother who strive to make it early and get 1% stronger. Touched by the heart-wrenching 35 mins show on NetFlix “All the Empty Rooms”.
Q: Sunny The Machine Sehgal ,
PAX: Flatbush (Malik Cobb), Brian Huang (Zelda), Sunny The Machine Sehgal, Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King)
FNGs: None
COUNT: 06
WARMUP: Shoulder Stretch, Open Gate, Close Gate, DC Stretches, 5 Motivators
THE THANG: Box and Coupons 20lb, 25lb, 30lb and 35lbs. All Pax repeat 10C of exercises from lowest weight to highest while one Pax does Box routine 2C
Thang 1: Cpn Station – Squat Thrust Box – Box Jump
Mosey around parking lot
Thang 2: Cpn Station – Curls Box – Burpee Box Jump
Mosey around parking lot
Thang 3: Cpn Station – Lunge Box – Sideway Jump
Mosey around parking lot
Thang 4: Cpn Station – Kettle Swing Box – Decline Rotate
Mosey around parking lot
Thang 5: Isometric holds 30 sec on 10 sec rest. a) Low Merkin b) Active Beast c) Right side single hand plank d) Left side single hand plank e) superman f) ironman g) crab stance h) Squat
MARY: No mary
ANNOUNCEMENTS: Multiple run options on slack, F3 Morris parade this Saturday -Clown car….See Dos’s post on slack, Hitchkock Movie, F3 Princeton 7th Anniversary – See Nantan Sideout post for potluck options and kindly respond.
COT: Thankful to be amongst brother who strive to make it early and get 1% stronger. Touched by the heart-wrenching 35 mins show on NetFlix “All the Empty Rooms”.