AO: The Rising
Q: Marc Rubenstein (ScarU) ,
PAX: Matt Hopkins (Brisket), Rolling Stones, Tidy Cat, Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion King), Morpheus
FNGs: None
COUNT: 8
WARMUP: arm circles, circle arms, triceps stretch, cross body stretch, windmills, burpees, SSH
THE THANG:
Thang 1. 5 reps, 10 reps, 15 reps, 20 reps, 25 reps
Push ups on knees, Slow Squats, Dips, SSH,
Thang 2, Regular merkins, Bulgarian, Dips on curb, Incline Merkins, Burpees,
Thang 3: Burpees, No cheat T merkins, Lunges, Wide merkins, Sumo Squats, Mountain climbers
MARY: Decline merkins, Boat canoes
ANNOUNCEMENTS: Hitchcock Friday at DCs house, rucktoberfest, PA Ruck event Oct 17, Accelerate goal 100% participation, prep for Movember merkins, Charity Ball Dec 5 Sign UP so we can host this even ASAP!
COT: 30/30. Whose habit did you pick up and who’s picking up yours? Coffee provided by the Nantan! Gratitude for the brothers who keep showing up. Find balance in home and F3 life.
