Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Brian Huang (Zelda), W. Jason Griffith (F3 Risky Business), Killbill, Wayne Frost (Takedown), Sunny The Machine Sehgal, Shane Vergari (Cuttthroat), Morpheus
FNGs: None
COUNT: 8
Don’t get rained at. Stay dry.
WARMUP:
Parking Lap
DC Stretches
Motivators 5c
Tippy Taps 10ic
Shakira 10ic
Open/Close Gate 10ic
THE THANG:
Thang1:FlatTEN (since there was no Hill)
10 exercises – 10c each. After each one parking lap…
1 Burpees
2 Am Ham
3 LBC
4 SSH
5 Mt Climber
6 Merkins
7 Donkey Kicks
8 BBSU
9 Jump Squats
10 Flutters
Thang2: AMRAP (7min)
Bear crawl to bench 2 then
Crab crawl back to starting position then
5 Merkins then
10 Squats then
5 Broad Jumps
– Rinse & Repeat until time’s up –
Parking Lap
MARY:
Each 10c
Gas Pumps Wayne Frost (Takedown)
Walnut Clench Cracker Morpheus
MARY:
ANNOUNCEMENTS:
4/11 – 7yrs Anniversary- volunteer / BE ALL IN
Donate for food & service project
4/9 – 2nd F with Huck L Berry
SEE ARISE & Slack Postings…
COT:
Thanking SkyQ for F3 Brotherhood…
You can have a bad day, just not everyday – be positive.
