Q: RedCoat ,
PAX: Wayne Frost (Takedown), Fred Kelly (Grassy Knoll), Patrick Chow (Black Hole), Marc Rubenstein (ScarU), Harkawal G.O.A.T, Harjot Pannu (Cruiser), Matt Wizeman (Franchise), RedCoat, (SureShot), Raghav(FNG), W. Jason Griffith (F3 Risky Business), Hot Rod, Aryaman Kulkarni (MasterChef), Matt Hopkins (Brisket), Herve Francois (Stingray), Brian Huang (Zelda), Phoenix, Ronald Ying (Freestyle), Abba, Aamchi
FNGs: None
COUNT: 20
WARMUP:
Mosey
Hip circles
Side straddled toe touches
Good mornings
Good morning squats
YTW
Scapular push-ups
Downward dogs
Spider-Man stretch
Mosey to playground
THE THANG:
Grip development:
40#, 25#, 20#, 10# db pairs
25#, 15#, 10# plates pairs
Work in teams of 4:
Pax 1 – monkey bar dead hang
Pax 2 – pinch carry or farmer carry of pair of plates of dumbbells
Pax 3 – squat hold
Pax 4 – plank hold
On return of pax 2 from carry – rotate to next movement. Each pax to do at least one pinch hold and one farmer carry
Wall walk development:
Work in pairs
Pax 1 – wall supported hand stand hold
Pax 2 – run to weights, grab weight, run to the marker and back; drop weight off, sprint to Pax 1, rotate
All together:
walk walks – 2
Sit thrus – 10
Going primal:
Lateral beast jump
Duck walk
Big Foot walk
Bunny hop
Crane walk
Lizard walk
Goose walk
Gorilla walk
All together – bear crawl with prey (weight)
MARY:
Mobility work against the wall:
Elbow slide
Thoracic opener (right and left side)
ANNOUNCEMENTS:
NJ convergence in Belmar
Blue Ridge Team – spot is open
West Windsor town festival today at WWCP
Hitchcock movie night
Upcoming F3 Princeton family outing on 7/19
COT:
Prayer of thanks and blessings for all pax
PS: FNG Raghav(FNG) got F3 name PhotoCopy
