AO: The Rising
Q: Harjot Pannu (Cruiser) ,
PAX: Ramesh Adusumilli (Shades), Matt Hopkins (Brisket), Harkawal G.O.A.T, Swish (Stephen Vaccaro), RedCoat, Raghav(FNG), Alan Hockenjos (Walden), Harjot Pannu (Cruiser), Fred Kelly (Grassy Knoll), W. Jason Griffith (F3 Risky Business), (SureShot), Wayne Frost (Takedown), Sunny The Machine Sehgal, Raghav
FNGs: 1 Raghav
COUNT: 16
WARMUP: The usual full body stretch ending with 7 Motivators.
THE THANG: Head to base of Helmet Hill and divide PAX into 3 person Team. First member will be in Plank position, 2nd member to run to the Colliseum and do 25 reps of each exercise on the list. 3rd member to run backwards in reverse to the top of Helmet Hill and run back to first member to get into Plank position. Team member relieved from the Plank position will run to the Colliseum to relieve him and start doing 25 reps of each exercise on the list. This rotation goes on till the end of WO.
Exercise List –
25 Burpees
25 Step Ups or Box Jumps
25 Big boy sit-ups
25 Derkins
25 Squats
25 Dips
25 Calf Raises
25 Mountain Climbers
25 Lunges
25 Imperial Walker Squats
25 Hand Release Merkins
And lastly 25 Monkey Humpers.
Q: Harjot Pannu (Cruiser) ,
PAX: Ramesh Adusumilli (Shades), Matt Hopkins (Brisket), Harkawal G.O.A.T, Swish (Stephen Vaccaro), RedCoat, Raghav(FNG), Alan Hockenjos (Walden), Harjot Pannu (Cruiser), Fred Kelly (Grassy Knoll), W. Jason Griffith (F3 Risky Business), (SureShot), Wayne Frost (Takedown), Sunny The Machine Sehgal, Raghav
FNGs: 1 Raghav
COUNT: 16
WARMUP: The usual full body stretch ending with 7 Motivators.
THE THANG: Head to base of Helmet Hill and divide PAX into 3 person Team. First member will be in Plank position, 2nd member to run to the Colliseum and do 25 reps of each exercise on the list. 3rd member to run backwards in reverse to the top of Helmet Hill and run back to first member to get into Plank position. Team member relieved from the Plank position will run to the Colliseum to relieve him and start doing 25 reps of each exercise on the list. This rotation goes on till the end of WO.
Exercise List –
25 Burpees
25 Step Ups or Box Jumps
25 Big boy sit-ups
25 Derkins
25 Squats
25 Dips
25 Calf Raises
25 Mountain Climbers
25 Lunges
25 Imperial Walker Squats
25 Hand Release Merkins
And lastly 25 Monkey Humpers.
MARY: None
ANNOUNCEMENTS: Summer Solstice WO at the Beach on June 20th and other fellowship on the Slack channel.
COT: Thanks to the Higher Power Vaheguru for giving us the strength to do the WO. Good weather and looking forward to the Summer to do more workouts for good physical and mental health. 🙏