AO: The Oak
Q: Sunny The Machine Sehgal ,
PAX: W. Jason Griffith (F3 Risky Business), Lokesh Ghanta (RHI), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Morpheus
FNGs: None
COUNT: 5
WARMUP: Side-straddle Hops, Wind Mills, Plank jacks, Shoulder Stretches. Muncin
THE THANG: Put plyo-box :package: at one end of the parking lot with multiple :man-lifting-weights: at other end. Weight was 20Lb dumbbell, 20 Lb :kettlebell:, 30 Lb Ruck Plate and 35Lb :kettlebell:
One person box exercise while remaining PAX rotate from lightest to heavy weights. Mosey after each round.
Round 1: Pax: Lion King 10C or more Box: Box-Jump or Step-Up
Round 2: Pax: Curls 10C or more Box: Jump+Burpee
Round 3: Pax: Deadlift 10C or more Box: Box Bonnie Blair
Round 4: Pax: Chest Press 10C or more Box: Side-Jump
Round 5: Pax: Merkin Slider 10C or more Box: Decline Merkin rotate
MARY: No time for Mary
ANNOUNCEMENTS: Thirst Thursday at Yacht Club tonight, 7/19 F3 Princeton Family Get-together
COT: Thanks to all of you who posted and got 1% stronger. We are blessed that this F3 group wants nothing more than
making us better versions of ourselves. The US has made Round 16 knockout stage playing Belgium on 07/06.
Join me in wishing the US make it through to the Qtr-finals.
Q: Sunny The Machine Sehgal ,
PAX: W. Jason Griffith (F3 Risky Business), Lokesh Ghanta (RHI), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Morpheus
FNGs: None
COUNT: 5
WARMUP: Side-straddle Hops, Wind Mills, Plank jacks, Shoulder Stretches. Muncin
THE THANG: Put plyo-box :package: at one end of the parking lot with multiple :man-lifting-weights: at other end. Weight was 20Lb dumbbell, 20 Lb :kettlebell:, 30 Lb Ruck Plate and 35Lb :kettlebell:
One person box exercise while remaining PAX rotate from lightest to heavy weights. Mosey after each round.
Round 1: Pax: Lion King 10C or more Box: Box-Jump or Step-Up
Round 2: Pax: Curls 10C or more Box: Jump+Burpee
Round 3: Pax: Deadlift 10C or more Box: Box Bonnie Blair
Round 4: Pax: Chest Press 10C or more Box: Side-Jump
Round 5: Pax: Merkin Slider 10C or more Box: Decline Merkin rotate
MARY: No time for Mary
ANNOUNCEMENTS: Thirst Thursday at Yacht Club tonight, 7/19 F3 Princeton Family Get-together
COT: Thanks to all of you who posted and got 1% stronger. We are blessed that this F3 group wants nothing more than
making us better versions of ourselves. The US has made Round 16 knockout stage playing Belgium on 07/06.
Join me in wishing the US make it through to the Qtr-finals.