Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Ramesh Adusumilli (Shades), Sunny The Machine Sehgal, BOG (Blades O’ Glory) [F3 T-Town], Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business)
FNGs: None
COUNT: 5
“…those who endure [discomfort] will never hunger or thirst…”
WARMUP:
– Parking Lap
– DC Stretches
– Shakira
– Jabber-Walker-Squats
THE THANG:
Thang1
7 weighted exercise / 7 counts each
– kettlebell swings
– bicep curls
– chest press
– skull crushers
– wonder bra
– bend-over-rows
– drive-by
Parking Lap
Thang2
7 body weight exercises / 16 counts each
– merkin / scorpkin
– bbko
– rockette squats
– dry docks
– plank jacks
– virginia am ham
– cross Jack
Parking lap
Rinse and Repeat – completed 3 rounds each thang
MARY:
– West Coast Motivator (SO)
– Ex Machina (X-Factor) (The Machine)
– LBC (Shades)
– Flutters (Risky Business)
– T-Bombs (Blades of Glory)
ANNOUNCEMENTS:
7/16 – 2nd F at Conte 6pm – ToastMasters 7pm by Superfly / ScaRU
7/19 – Family Brunch Picnic
—August ??? — Camping????
COT:
Thank you to every man who posted this AM. We made each other better simply by showing up. And thank you, SkyQ, for another opportunity to sharpen one another in Fitness, Fellowship, and Faith.
Voices for those suffering in silence…
