AO: The Rising
Q: RedCoat ,
PAX: Swish (Stephen Vaccaro), Fred Kelly (Grassy Knoll), Barry Brown (Striper), (SureShot), W. Jason Griffith (F3 Risky Business), Aryaman Kulkarni (MasterChef), RedCoat, Flatbush (Malik Cobb), JP (Jarvis) Ranu, Harjot Pannu (Cruiser), Wayne Frost (Takedown), Elliot Gordon, Marc Rubenstein (ScarU), Praveen Bollywood, Rolling Stones
FNGs: None
COUNT: 15
WARMUP:
Mosey
Downward dogs
Michael Phelps
Trap taps
Inch warms
YTW
Windmills
Spider-Man stretch
Q: RedCoat ,
PAX: Swish (Stephen Vaccaro), Fred Kelly (Grassy Knoll), Barry Brown (Striper), (SureShot), W. Jason Griffith (F3 Risky Business), Aryaman Kulkarni (MasterChef), RedCoat, Flatbush (Malik Cobb), JP (Jarvis) Ranu, Harjot Pannu (Cruiser), Wayne Frost (Takedown), Elliot Gordon, Marc Rubenstein (ScarU), Praveen Bollywood, Rolling Stones
FNGs: None
COUNT: 15
WARMUP:
Mosey
Downward dogs
Michael Phelps
Trap taps
Inch warms
YTW
Windmills
Spider-Man stretch
THE THANG:
DORA
Pax work in pairs:
Pax 1 – station exercise
Pax 2 – run to the end of upper lot and rotate with pax 1
after both pax are done – rotate to next station (aim to hit each station 2 times).
Stations:
90# sled pull
Heavy shuttle farmers carry 40# db
Ring rows
Think band curls
Plate ground to overhead 25#
Plate pinch hold 25#
GOING PRIMAL
On the upper lot:
Bear crawl
Gorilla walk
Scorpion walk
Duck walk
Goose walk
Crab walk
Plank walk
Same sequence 2 times
MARY:
Mobility work:
Butterfly pulses
Lunge act
Face down YTW
Thumb ups
Cat-cow
Hit step stretch
Spider-Man stretch
ANNOUNCEMENTS:
7th anniversary of F3 Princeton
Schuykill River relay
Blue Ridge Relay
Ragnar WV
COT:
Prayer of blessing for all pax and their loved ones