AO: The Rising
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Thunder, Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business)
FNGs: None
COUNT: 3
3 exercises on each diamond corner…
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Thunder, Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business)
FNGs: None
COUNT: 3
3 exercises on each diamond corner…
WARMUP:
Parking Lap
Stretches
Arms Circle Arms 10x
IW 10x
M Phelps 10c
THE THANG:
Start at 7 count – goes up by 7 until 28…
Diamond Corner1
– Upper
• Scorpion Merkins
– Core
• Big Boy KO
– Legs
• Squats
Diamond Corner2
– Upper
• Shoulder Tap
– Core
• LBC
– Legs
• Bonnie Blairs
Diamond Corner3
– Upper
• Carolina Dry Docks
– Core
• X-Factor
– Legs
• Box Jump
Diamond Corner4
– Upper
• Raise the Roof
– Core
• Mt Climber
– Legs
• Calf Raises
MARY:
2 Parking Laps – get W. Jason Griffith (F3 Risky Business) his 5miles…
ANNOUNCEMENTS:
See ARISE
COT:
Thankful for brothers showing up to support…
Mom’s the word! Family is the heartbeat behind every whisper.