AO: The Rising
Q: Elliot Gordon ,
PAX: Brian Huang (Zelda), Erik Cabral (Styx), Achilles Estavillo (SideOut/JabJab/Scorpion King), Swish (Stephen Vaccaro), Elliot Gordon, Yogi Naik (Bond), Ramesh Adusumilli (Shades), divesh, Harjot Pannu (Cruiser), Harkawal G.O.A.T, Ronald Ying (Freestyle), Herve Francois (Stingray), Matt Wizeman (Franchise), (SureShot), Unicorn, Nagesh
FNGs: 1 Nagesh
COUNT: 18
WARMUP: Arm circles forward/backwards. Jumping jacks Seal jacks, low squat jacks, ranger merkins. All 10 reps repeat 3 times
THE THANG: Mosey to coliseum/steps. Triceps on steps, Step ups, competitive hill mosey sprint/10 merkins, mosey down, boat canoe, big boy sit-ups, stand & breathing break, hello dollies, leg raises, burpees, hand release merkins. Sets of 10 (or modified, repeat 3 times)
dealer’s choice: (Ronald Ying (Freestyle) Ramesh Adusumilli (Shades) Harkawal G.O.A.T Aryaman Kulkarni (MasterChef) (SureShot))
MARY:
ANNOUNCEMENTS: F3 Swamp shirt order closes Monday! Need Q for August 22nd F3 Camp!
COT: Thanks for a good workout amongst our F3 (& FNG) PAX.
Q: Elliot Gordon ,
PAX: Brian Huang (Zelda), Erik Cabral (Styx), Achilles Estavillo (SideOut/JabJab/Scorpion King), Swish (Stephen Vaccaro), Elliot Gordon, Yogi Naik (Bond), Ramesh Adusumilli (Shades), divesh, Harjot Pannu (Cruiser), Harkawal G.O.A.T, Ronald Ying (Freestyle), Herve Francois (Stingray), Matt Wizeman (Franchise), (SureShot), Unicorn, Nagesh
FNGs: 1 Nagesh
COUNT: 18
WARMUP: Arm circles forward/backwards. Jumping jacks Seal jacks, low squat jacks, ranger merkins. All 10 reps repeat 3 times
THE THANG: Mosey to coliseum/steps. Triceps on steps, Step ups, competitive hill mosey sprint/10 merkins, mosey down, boat canoe, big boy sit-ups, stand & breathing break, hello dollies, leg raises, burpees, hand release merkins. Sets of 10 (or modified, repeat 3 times)
dealer’s choice: (Ronald Ying (Freestyle) Ramesh Adusumilli (Shades) Harkawal G.O.A.T Aryaman Kulkarni (MasterChef) (SureShot))
MARY:
ANNOUNCEMENTS: F3 Swamp shirt order closes Monday! Need Q for August 22nd F3 Camp!
COT: Thanks for a good workout amongst our F3 (& FNG) PAX.