AO: The Oak
Q: Sunny The Machine Sehgal ,
PAX: Brian Huang (Zelda), Sunny The Machine Sehgal, Wayne Frost (Takedown), W. Jason Griffith (F3 Risky Business), Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King)
FNGs: None
COUNT: 6
Intro: Thank-you all for posting today and joining me in this F3 movement. Most of you refer to me as “The Machine”. This mission of F3. With no knowledge of your injury/ability and requesting you to not sue F3 organization, any of the F3 Pax. All in agreement, kindly say “Aye”.
WARMUP: Side-straddle Hops, Imperial Walkers, 5 Motivators, DC Stretches
THE THANG: Divided into groups of 2. EMOM 2 Minutes each exercise. While P1 is doing the exercise, P2 does the secondary exercise. Flapjack
Shoulders: 1) Shoulder Press 2) Merkin 3) Elf on the shelf Secondary: Mosey
Chest: 1) Chest Press 2) Hand release Merkins Secondary: Bear Crawl
Core: 1) Weighted Amhams 2) Big Bois Secondary: Crab Walk
Back: 1) Deadlift 2) Mike Tyson Secondary: Side Shuffle
Arms: 1) Curls 2) Front Raise 3) Skull Crushers Secondary: Mosey
MARY: No Mary
ANNOUNCEMENTS: 06/03 F3 Essex Manniversary HC Needed , 06/20 Summer Swolstice, 07/19 F3 Princeton Family Picnic at Thompson Park, Monroe Township.
COT: Thank you to everyone who showed up and put in the work to get 1% stronger today. At F3, we strive to build positive leadership values. A core goal is to grow not only in physical strength, but in mental strength as well. There are voices on social media suggesting that strength should be built to dominate the weak through force or aggression. My humble request to all F3 pax is hold on to the path os empathy, hope and spiritulaity.
Q: Sunny The Machine Sehgal ,
PAX: Brian Huang (Zelda), Sunny The Machine Sehgal, Wayne Frost (Takedown), W. Jason Griffith (F3 Risky Business), Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King)
FNGs: None
COUNT: 6
Intro: Thank-you all for posting today and joining me in this F3 movement. Most of you refer to me as “The Machine”. This mission of F3. With no knowledge of your injury/ability and requesting you to not sue F3 organization, any of the F3 Pax. All in agreement, kindly say “Aye”.
WARMUP: Side-straddle Hops, Imperial Walkers, 5 Motivators, DC Stretches
THE THANG: Divided into groups of 2. EMOM 2 Minutes each exercise. While P1 is doing the exercise, P2 does the secondary exercise. Flapjack
Shoulders: 1) Shoulder Press 2) Merkin 3) Elf on the shelf Secondary: Mosey
Chest: 1) Chest Press 2) Hand release Merkins Secondary: Bear Crawl
Core: 1) Weighted Amhams 2) Big Bois Secondary: Crab Walk
Back: 1) Deadlift 2) Mike Tyson Secondary: Side Shuffle
Arms: 1) Curls 2) Front Raise 3) Skull Crushers Secondary: Mosey
MARY: No Mary
ANNOUNCEMENTS: 06/03 F3 Essex Manniversary HC Needed , 06/20 Summer Swolstice, 07/19 F3 Princeton Family Picnic at Thompson Park, Monroe Township.
COT: Thank you to everyone who showed up and put in the work to get 1% stronger today. At F3, we strive to build positive leadership values. A core goal is to grow not only in physical strength, but in mental strength as well. There are voices on social media suggesting that strength should be built to dominate the weak through force or aggression. My humble request to all F3 pax is hold on to the path os empathy, hope and spiritulaity.