AO: The Rising
Q: Harjot Pannu (Cruiser) ,
PAX: Phoenix, Aryaman Kulkarni (MasterChef), (SureShot), Harjot Pannu (Cruiser), Rolling Stones, JP (Jarvis) Ranu, Harkawal G.O.A.T, Matt Hopkins (Brisket), RedCoat, Marc Rubenstein (ScarU), Tom Yanagi (Whistleblower), Fernando (Cyclone), Ronald Ying (Freestyle)
FNGs:
COUNT: 16
WARMUP: Standard stretch exercises plus 7 Motivaters
THE THANG: Football Soccer field WO by Cruiser
10 Motivators to start the WO and move to 10 yard line.
10 yard line – 10 Coupon Triceps CT
20 yard line – 10 CT + 20 Overhead Lifts OL
30 yard line – 10CT + 20OL + 30 Incline Merkins IM
40 yard line – 10CT + 20OL + 30IM + 40 Side Step Squats SS
50 yard line – 10CT +20OL+ 30IM +40SS+ 50 Full Curls FC
Reset – Mosey run around Half Soccer field
2nd Half of WO –
10 yard line – On your back 10 Overhead Lifts OL
20 yard line – 10OL + 20 Forward Lunges FL
30 yard line – 10OL +20FL+ 30 Kettlebell Swings KS
40 yard line – 10OL +20FL+ 30KS+ 40 Mountain Climbers MC
50 yard line – 10OL +20FL+ 30KS+ 40MC+ 50 On your Toes OT
Reset – Indian Run around the Soccer field
Q: Harjot Pannu (Cruiser) ,
PAX: Phoenix, Aryaman Kulkarni (MasterChef), (SureShot), Harjot Pannu (Cruiser), Rolling Stones, JP (Jarvis) Ranu, Harkawal G.O.A.T, Matt Hopkins (Brisket), RedCoat, Marc Rubenstein (ScarU), Tom Yanagi (Whistleblower), Fernando (Cyclone), Ronald Ying (Freestyle)
FNGs:
COUNT: 16
WARMUP: Standard stretch exercises plus 7 Motivaters
THE THANG: Football Soccer field WO by Cruiser
10 Motivators to start the WO and move to 10 yard line.
10 yard line – 10 Coupon Triceps CT
20 yard line – 10 CT + 20 Overhead Lifts OL
30 yard line – 10CT + 20OL + 30 Incline Merkins IM
40 yard line – 10CT + 20OL + 30IM + 40 Side Step Squats SS
50 yard line – 10CT +20OL+ 30IM +40SS+ 50 Full Curls FC
Reset – Mosey run around Half Soccer field
2nd Half of WO –
10 yard line – On your back 10 Overhead Lifts OL
20 yard line – 10OL + 20 Forward Lunges FL
30 yard line – 10OL +20FL+ 30 Kettlebell Swings KS
40 yard line – 10OL +20FL+ 30KS+ 40 Mountain Climbers MC
50 yard line – 10OL +20FL+ 30KS+ 40MC+ 50 On your Toes OT
Reset – Indian Run around the Soccer field
MARY: F3 Princeton Boat Canoe led by Marc Rubenstein (ScarU)
ANNOUNCEMENTS: Check slack
COT: Thanks 🙏 to the Higher Power Vaheguru for giving us the opportunity to WO and Happy Healthy Life