AO: The Rising
Q: Marc Rubenstein (ScarU) ,
PAX: Fred Kelly (Grassy Knoll), Morpheus, Wayne Frost (Takedown), Ramesh Adusumilli (Shades), Tidy Cat, Marc Rubenstein (ScarU), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef)
FNGs: None
COUNT: 10
WARMUP: DC Stretches, 3 burpees, arm circles, circle arms, open/closed gates
THE THANG: Mosey around to 4 stations
1. Bridge- work on power- sprinting up Thunder Hill
2. Rock quarry- work on strength- overhead press and squats
3. Outdoor gym- work on grip strength via hangs and power with tire flip
4. Tennis courts- Heart chargers then breathing
5. Colliseum- 25 dips and step ups
MARY: boat canoes. Add Erling to boat canoe next Q
ANNOUNCEMENTS:
July 11 – mt laurel launch talk to Sunny The Machine Sehgal support Steven Squibb (Splinter)
July 16- F3 Toastermaster collaboration with divesh and YHC
July 19- F3 Family Brunch BBQ- sign up for food – talk to Achilles Estavillo (SideOut/JabJab/Scorpion King) with questions
August- fill out camping form from Aryaman Kulkarni (MasterChef)
COT: Keep Showing up, check in on brothers
