AO: The Oak
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Shane Vergari (Cuttthroat), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Ramesh Adusumilli (Shades), Shut Up, Richard (F3 Boston), Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business)
FNGs: None
COUNT: 7
Clockwork BD…
Tabata 30sec work / 10sec rest – 12 stations
WARMUP:
Parking Lap
DC Stretches
Motivators (5)
Jabs 10x
IW 10x
Squat 10x
Jabber-Walker-Squat 10x
THE THANG:
Setup 12 stations like a clock…
Tabata style 30sec work / 10sec rest (move to next station)
12 & 6 – coupons (half and full)
1-5 / 7–11 body weight BD
– Plank Jacks
– Sumo Squats
– Bonnie Blairs
– Merkins
– LBCs
– Calf Raise the Roof
– Mt Climbers
– Freddies
– Shoulder Taps to T
– Smurf Jacks
MARY:
None
ANNOUNCEMENTS:
Camping signup
Hitchcock movie
Scrambled Challenge
COT:
Thankful for Pax that come for the BD local and downrange…
Thoughts & Prayers to Pax, parents, siblings, relatives that are recovering and those feeling not well…
Voices to those suffering in silence…
Safety to those traveling – leisure or business…
