AO: The Oak
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Matt Merritt, Killbill, Ramesh Adusumilli (Shades), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King), Bullwinkle (DR – F3 Tundra (Washington State))
FNGs: None
COUNT: 8
Battle Rope Round Robin…
1 Pax on battle rope call out workout for rest of pax…
WARMUP:
Parking Lap
– Motivators
– Tippy Taps
– Open/Close Gate
– Shakira
– Jabber-Walker-Squats
Parking Lap
THE THANG:
Battle Rope…
20x each BD… Parking Lap after each BD
– Am Ham
– Flutters
– Plank Jack
– Knalp Jack
– LBC
– Squats
– BBSU
– Hello Dolly
– Merkins
– Lunges
– SSH
– Raise the Roof
– Mt Climbers
– Shoulder Taps
MARY:
– Rope Pull
– Freddy
– Gas Pumps
– Heels to Heaven
– Walnut Crackers
ANNOUNCEMENTS:
SEE ARISE Newsletter
COT:
Thanking SkyQ – Family Time, Brotherhood, Travels, Still Riding the High of 7th Yr celebration, Individual struggles (keeps us strong and focused)…
