Q: Brian Huang (Zelda) ,
PAX: Ronald Ying (Freestyle), Matt Hopkins (Brisket), Elliot Gordon, Fred Kelly (Grassy Knoll), (SureShot), Achilles Estavillo (SideOut/JabJab/Scorpion King), Joe Charles (Constituent), Harjot Pannu (Cruiser), Brian Huang (Zelda), Aryaman Kulkarni (MasterChef)
FNGs: None
COUNT: 10
WARMUP:
– Arm circles x10
– Circle arms x10
– Open Gate/Close Gate
– Core twists
– DC stretches
– 5 motivators
THE THANG:
reps of 15, 10, then 5
– Air Squats
– Merkins
– Reverse Lunges
– Plank
– SSH
– Walking Lunges
– Mountain Climbers
– Side Plank (switch at halfway)
– Tempo Merkins (3-count down)
– American Hammers (feet down if needed)
– Blade merkins
– Lbcs
– Burpees
Mosey around upper lot, repeat 3 times
– Incline Merkins
– Leg stretches
– 5 kraken burpees
– Incline merkins
– nutcrackers
– 3 kraken burpees
MARY: IWs, Annapolis rope pulls, jab jab sit ups and others
ANNOUNCEMENTS: Poconos Spartan race (speak with Aviator), July 11 F3 Mount Holly launch, July 19th F3 family brunch picnic at Thomson square park (HC in F3 Events), F3 Camping (fill out form in general), Blue Ridge Relay team is looking for 1 more runner (speak with Cruiser)
COT: Thankful for the brothers who came out and wishing good fortune and health to all pax and their families