AO: The Oak
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Shane Vergari (Cuttthroat), Wayne Frost (Takedown), Matt Hopkins (Brisket), Lokesh Ghanta (RHI), Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business)
FNGs: None
COUNT: 7
3 rounds of 25 exercises 10 counts each = 750 counts
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Shane Vergari (Cuttthroat), Wayne Frost (Takedown), Matt Hopkins (Brisket), Lokesh Ghanta (RHI), Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business)
FNGs: None
COUNT: 7
3 rounds of 25 exercises 10 counts each = 750 counts
WARMUP:
Trail Lap
Motivator 5x
Open/Close Gate 10x
Shakira 10x
Stretches
THE THANG:
Holding bricks :bricks:- 10 counts each – completed 3 rounds
1. Moroccan Night Club
2. Cross Jacks
3. Bicycle
4. Robotics – Arms – Half Up
5. Alleluia – Arms – Full Up
6. Alleluia Flutters
7. Oblique Press
8. Bird Dog
9. Zombie Up
10. Big Boi KO
11. Paddle
12. Am Ham
13. Seal Claps
14. Rowers
15. Dance Fever
16. Sprinklers
17. T-Squat
18. Y-Squat
19. Lateral Squat Jabs
20. Shoulder Tap
21. Penguin (Shirt Shredder)
22. Crunchy Frogs
23. Toy Soldiers
24. Flying Nun Lunges
25. Step ups
Mosey – Rinse & Repeat…
MARY:
None
ANNOUNCEMENTS:
See ARISE…& Slack Postings…
COT:
Thanking SkyQ for days we are together working out first thing in the AM…Grateful! Blessed!