Q: Ronald Ying (Freestyle) ,
PAX: Aryaman Kulkarni (MasterChef), Hot Rod, Achilles Estavillo (SideOut/JabJab/Scorpion King), Elliot Gordon, Marc Rubenstein (ScarU), Yogi Naik (Bond), Brian Huang (Zelda), Alan Hockenjos (Walden), (SureShot), Rolling Stones, Matt Hopkins (Brisket), Wayne Frost (Takedown), Ronald Ying (Freestyle), Sunny The Machine Sehgal, Patrick Chow (Black Hole), Lifetime, FNG
FNGs: 1 FNG
COUNT: 17
WARMUP:
– Arm Circles,
– Dick Clark Stretches
– SSH
– calf stretches
THE THANG:
PAX mosey to the pull-up area to start the circuit.
Today’s theme was Isometric / Dynamic — a six-station circuit pairing an isometric hold with a dynamic exercise targeting the same muscle group.
PAX rotated through six stations:
1. Pull — Flexed-Arm Hold / Dead Hang / Pull-Ups / Modify with resistance band
2. Legs — Wall Sit + Air Squats
3. Core — Plank Hold + Big Boy Sit-Ups
4. Triceps — Triceps Hold + Tire Dips
5. Chest — Low Merkin Hold + Merkins
6. Glutes — Glute Bridge Hold + Glute Bridges
Three rounds increased both the isometric and dynamic work periods:
– Round 1: 20-second isometric hold → 20-second dynamic exercise
– Round 2: 30-second isometric hold → 30-second dynamic exercise
– Round 3: 40-second isometric hold → 40-second dynamic exercise
– Same six stations. Same movements. Increasing time under tension each round.
After completing the circuit, PAX moseyed back the long way to the COT.
ANNOUNCEMENTS: IronPAX starts next week — register through F3 Nation. Anyone interested in stepping up to Q an upcoming workout, reach out to Aryaman Kulkarni (MasterChef).
COT:
With the kids back in school, we took a moment to recognize the changing season and the things we’re grateful for. Several members of our F3 community and their loved ones are dealing with injuries, while others are recovering from surgery — including brothers who still showed up this morning. Blessings and a speedy recovery to everyone who is hurting.
We welcomed two FNGs: one received the F3 name Lifetime, while our other FNG will return to be named next time.
We closed with thoughts and prayers for those affected by the mudslides in Nepal.