Q: Harkawal G.O.A.T ,
PAX: Swish (Stephen Vaccaro), Wayne Frost (Takedown), W. Jason Griffith (F3 Risky Business), Rolling Stones, Matt Wizeman (Franchise), Herve Francois (Stingray), RedCoat, Dick Clark, Harkawal G.O.A.T, JP (Jarvis) Ranu, Sunny The Machine Sehgal, Harjot Pannu (Cruiser), Brian Huang (Zelda), Achilles Estavillo (SideOut/JabJab/Scorpion King), (SureShot)
FNGs: None
COUNT: 15
DATE: 2026-3-21
AO: ao-the-rising
Q: @Harkawal G.O.A.T
PAX:15
FNGs: 0
COUNT: 15
Warm Up
Neck rotation
Arm circles (both direction)
Hip circles (Open door, close door)
Knee circles, Calf raises
DC Stretches (Downward facing dog, Cobra, Calf stretches, child pose)
Inch worm
Walking Lunges
Motivators 7
THANG 1 (3 Reps)
Plank Holds – 40 Seconds
Dead Bugs (Slow & Controlled)
Bird Dog (Opposite hand & Leg)
Side Planks (30 Sec each side)
Run around parking lot -> Move to 2nd parking lot after last rep
THANG 2: F3 Grind (3 Reps) >> Partner work (P1 holds planks → Switches)
Lateral squat position walks
Step back lunges – 15
Single leg RDL (Body weight), balance & Hinge
Glute bridges (stay on top for 2 sec)
THANG 3: keep moving (2 Reps)
Squats – 15
Flutter Kicks (30)
Start → Bear Crawl
Start → Marching High Knees
Mary
Standing hamstring strech
Figure 4 glute stretch (on back, cross leg & pull towards chest)
Child pose
Standing Quad stretch
Count-o-Rama
Name-O-Rama
Announcement: Relay race participants by Swoosh; April 11 preparation announcements
Share around:
Coffeetaria: Grover Coffee house
Thanks (SureShot) for picutres
