AO: The Rising
Q: Harjot Pannu (Cruiser) ,
PAX: Barry Brown (Striper), Elliot Gordon, Rolling Stones, Ramesh Adusumilli (Shades), Fernando (Cyclone), Matt Hopkins (Brisket), Marc Rubenstein (ScarU), Patrick Chow (Black Hole), Raghav(FNG), Fred Kelly (Grassy Knoll), Alan Hockenjos (Walden), Brian Huang (Zelda), Dick Clark, W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, divesh, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Harjot Pannu (Cruiser), Spencer Reynolds
FNGs:
COUNT: 22
WARMUP: 5 minutes of stretching
THE THANG: 7 exercises, 25 reps each times 10 rounds
– 25 lunges x 10=250
– 25 merkins x 10=250
– 25 squats x 10=250
– 25 LBCs x 10=250
– 25 walnut crackers x 10=250
– 25 bicycles x 10=250
– 25 American Hammers x 10=250
Total =1775
1 mile run to make it 1776
Q: Harjot Pannu (Cruiser) ,
PAX: Barry Brown (Striper), Elliot Gordon, Rolling Stones, Ramesh Adusumilli (Shades), Fernando (Cyclone), Matt Hopkins (Brisket), Marc Rubenstein (ScarU), Patrick Chow (Black Hole), Raghav(FNG), Fred Kelly (Grassy Knoll), Alan Hockenjos (Walden), Brian Huang (Zelda), Dick Clark, W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, divesh, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Harjot Pannu (Cruiser), Spencer Reynolds
FNGs:
COUNT: 22
WARMUP: 5 minutes of stretching
THE THANG: 7 exercises, 25 reps each times 10 rounds
– 25 lunges x 10=250
– 25 merkins x 10=250
– 25 squats x 10=250
– 25 LBCs x 10=250
– 25 walnut crackers x 10=250
– 25 bicycles x 10=250
– 25 American Hammers x 10=250
Total =1775
1 mile run to make it 1776
MARY: None
ANNOUNCEMENTS: July 11th Launch of new AO in Mt. Laurel NJ
COT: 🙏Thank you Higher Power Vaheguru for this special day. It’s hot humid but we’re F3 and F3 has made us strong by doing workouts like this.
United States of America was born on this day in 1776. America was born on the principal’s of All men are created equal and have the right to life. Liberty and the pursuit of Happiness.
Today we also recognize all the lives lost for this freedom. We will never forget their Sacrifice.
Amen 🙏