AO: The Oak
Q: Brian Huang (Zelda) ,
PAX: Ramesh Adusumilli (Shades), W. Jason Griffith (F3 Risky Business), Shane Vergari (Cuttthroat), Brian Huang (Zelda), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King)
FNGs:
COUNT: 6
WARMUP: circle arms, arm circles, twists, touch toes and hold/to ground
THE THANG:
One-legged Bridge x10 each leg:
Carioca across the parking lot, 10x Smurf Jacks, and Carioca back
Turkish Get Up x10
Outlaw x10:
Big boy situps x10
E2K (Elbows to Knees) x10
Merkins x10
MOSEY around the lot (closed the loops)
Repeat x3
MARY: Flutters by Risky x10, Forwarded Lunges by Takedown x10, Reverse Lunges by Cutthroat x10, Hello Dolly by Shades x10, Modified T-Bomb by SideOut x10, 20 Squats by Zelda
ANNOUNCEMENTS: F3 Accelerate, F3 PA Rucktoberfest in Phoenixville, F3 Princeton Formal 12/5. Thirsty Thursday today!
COT: Thankful for the brothers showing up and for the good weather. Asking SkyQ to look out for us and our loved ones
