Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Alan Hockenjos (Walden), Matt Merritt, Dick Clark, Shane Vergari (Cuttthroat), Nick Behmke (Watson), Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal, Steven Squibb (Splinter)
FNGs: None
COUNT: 8
Re-dropping of The Anchor…
It was temporarily closed for a month…
WARMUP:
Cones Lap Run
DC Stretches
Motivators 5x
Reacher 10x
Open/Close Gates 10x
Shakira – Hips Don’t Lie 10x
THE THANG:
Thang1: inTENtionally inTENse – 2 Rnds
4 cones 7yrs apart…
C1 – Jabber Walker Squat 10c
Bear crawl
C2 – BBKO 20c
Crab crawl
C3 – Floor Dips 30c
Duck walk
C4 – Fwd Lunges 40c
Run back to C1 – Repeat
Thang2:FlatTEN (since there was no Hill)
10 exercises – to honor Pi Day (3.14) 3 Rnds 14 count each except #1 (5 counts)…Run to cone #5 after each workout
1 Burpees
2 Am Ham
3 LBC
4 SSH
5 Mt Climber
6 Merkins
7 Donkey Kicks
8 Walnut Crackers
9 Jump Squats
10 Flutters
MARY:
Each Pax 10c
Gas Pumps Dick Clark
Reach Up Alan Hockenjos (Walden)
Freddy Nick Behmke (Watson)
XFactor Sunny The Machine Sehgal
ABCs Steven Squibb (Splinter)
LBC Matt Merritt
Superman Shane Vergari (Cuttthroat)
Virginia Am Ham Achilles Estavillo (SideOut/JabJab/Scorpion King)
ANNOUNCEMENTS:
4/11 – 7yrs Anniversary- volunteer / BE ALL IN
3/14 – F3 Morris St Patty Parade
Runs – Broad St 10mi – Schuykill 50K – Spartan (see postings)
COT while Bench CofF3eteria:
Family affairs…
Thanking SkyQ for F3 Brotherhood…
To be positive role models in this noisy unbalanced world…
