AO: The Rising
Q: Sunny The Machine Sehgal ,
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Wayne Frost (Takedown)
FNGs: None
COUNT: 5
WARMUP: Head Rotate and neck release. SSH. Plank + upward dog + shoulders engaged + pushup + downward dog+lunge+side plank GM.
THE THANG: 10X each
Abyss Merkins X 20 one on ea side
Booyah Merkin
Derkin
Diamond Merkin……Mosey
Hand Release Merkin
Merkin Roll
Nipple Scraper Merkin
Sphinx Merkin
WDW Mickey Mouse Merkin
MARY: Mary-go-around
ANNOUNCEMENTS: F3 Morris 4th Manniversary 10/31, 12/5 Charity Ball
COT: Thanked all for Posting and getting stronger. Wished safe travels to brothers who are travelling. Wished good health to pax and their families suffering from injuries/sickness. 30 on 30 discussion during cofff3terial on “Who are you staying strong for?” and “Why is it difficult for PAX to not balance F1, F2 and F3 equally?”
Q: Sunny The Machine Sehgal ,
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Wayne Frost (Takedown)
FNGs: None
COUNT: 5
WARMUP: Head Rotate and neck release. SSH. Plank + upward dog + shoulders engaged + pushup + downward dog+lunge+side plank GM.
THE THANG: 10X each
Abyss Merkins X 20 one on ea side
Booyah Merkin
Derkin
Diamond Merkin……Mosey
Hand Release Merkin
Merkin Roll
Nipple Scraper Merkin
Sphinx Merkin
WDW Mickey Mouse Merkin
MARY: Mary-go-around
ANNOUNCEMENTS: F3 Morris 4th Manniversary 10/31, 12/5 Charity Ball
COT: Thanked all for Posting and getting stronger. Wished safe travels to brothers who are travelling. Wished good health to pax and their families suffering from injuries/sickness. 30 on 30 discussion during cofff3terial on “Who are you staying strong for?” and “Why is it difficult for PAX to not balance F1, F2 and F3 equally?”