AO: The Oak
Q: Shane Vergari (Cuttthroat) ,
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Shane Vergari (Cuttthroat), Flatbush (Malik Cobb), W. Jason Griffith (F3 Risky Business)
FNGs: None
COUNT: 4
WARMUP:
– SSH x30
– Imperial Walkers x20
– Windmills x15
– 10 count Motivators x20
– Mosey
THE THANG:
5 Stations:
1. Farmers Carry 35# KB’s
2. Jump Rope
3. Sandbag Deadlift to Highpull 40#
4. Slam Ball
5. Rd1 Lunges Rd 2 Carolina Dry docks Rd 3 Squats Rd 4 Shoulder taps
Q: Shane Vergari (Cuttthroat) ,
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Shane Vergari (Cuttthroat), Flatbush (Malik Cobb), W. Jason Griffith (F3 Risky Business)
FNGs: None
COUNT: 4
WARMUP:
– SSH x30
– Imperial Walkers x20
– Windmills x15
– 10 count Motivators x20
– Mosey
THE THANG:
5 Stations:
1. Farmers Carry 35# KB’s
2. Jump Rope
3. Sandbag Deadlift to Highpull 40#
4. Slam Ball
5. Rd1 Lunges Rd 2 Carolina Dry docks Rd 3 Squats Rd 4 Shoulder taps
4 Round
Rd 1 5 Reps
Rd 2 10 Reps
Rd 3 15 Reps
Rd 4 20 Reps
Rest
2 Rounds
20 Squats
20 Lunges
20 LBC’s
The Storm
7 Min Amrap
-5 Burpee
-10 Jump Squat
-20 mountain climber
– 15 plank jacks
Take a short lap
MARY: Each PAX Selected 1 Exercise
ANNOUNCEMENTS: 7th Anniversary Princeton F3, Anchor Saturday
COT: Sky Q, thank you for bringing us together this morning. Thank you for the strength to show up, for the brothers beside us, and for the opportunity to grow. Help us continue to build strong roots — in discipline, in leadership, and in how we show up for our families and communities.Give us the strength to withstand the storms we face, and the wisdom to support the men around us.