Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Sunny The Machine Sehgal, Dick Clark, Alan Hockenjos (Walden), Achilles Estavillo (SideOut/JabJab/Scorpion King), Nick Behmke (Watson)
FNGs: None
COUNT: 5
5 Alive at The Anchor…
WARMUP:
Field Lap
Motivators 5x
Marching (Mental Coordination):
– Arm Circles / Circle Arms
– Seal Claps
– Jabbers
DC Stretches
THE THANG:
Round1:
1:4 up to 6:24
Exercises
1. 1:4 ratio of Merkin to Crossbody Knee Tap
Field Length Run
2. 1:4 ratio of Pulse Squat to Calf Raises
Field Length Run
3. 1:4 ratio BBKO to American Hammer
Field Length Run
4. 1:4 Crunchy Frog to Leg Lifts
Field Length Run
5. 1:4 V-Ups to Heel Taps
Field Length Run
6. 1:4 Walnut Cracker to Scissor Legs
Field Length Run
Round 2: Random Pax pick a number
1:4 up to 3:12 (time constraint)
We did exercises 1-5 randomly…
Field Lap
MARY:
None
ANNOUNCEMENTS:
6/18 – T3 at Needle Creek (Swamp Area)
6/19 – F3 New London CT AO Launch
6/20 – NJ Beach Convergence Belmar
6/26 – Hitchcock Movie at Hitchcock (Randy Sherman)
7/11 – Spartan Race Poconos (see M B (F3 Aviator) post)
7/19 – F3 FAMILY POTLUCK PICNIC DAY at Thompson Park Monroe/Jamesburg – Hard Commit…
COT:
Family Time
Time for Self
Staying Healthy
Reaching out
Trunk – a – CofF3eteria – thanks to Alan Hockenjos (Walden) (munchkins) & Sunny The Machine Sehgal (cofF3e)
