Q: Shane Vergari (Cuttthroat) ,
PAX: Marc Rubenstein (ScarU), Tidy Cat, Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), Shane Vergari (Cuttthroat), Sunny The Machine Sehgal, Brian Huang (Zelda), Ramesh Adusumilli (Shades)
FNGs: None
COUNT: 8
WARMUP:
– 1 minute brisk walk or easy mosey
– 15 side-straddle hops, in cadence
– 10 imperial walkers, in cadence
– 10 arm circles each direction
– 10 slow bodyweight squats
– 10 hip hinges
– Calf raises and a short explanation of the circuit
THE THANG: 47 seconds of work + 13 seconds to rest and transition.
Six exercises, three rounds
1
Coupon deadlift
Hips back; stand tall
2
Merkins
Knees down or hands on a stable elevated surface as needed
3
Coupon bent-over row
Controlled pull; back steady
4
Alternating reverse lunges
Bodyweight; shorten the step as needed
5
Bear-hug coupon march
Stand tall; steady steps
6
Brisk walk or easy shuttle
Comfortable pace; no sprinting
Four 3-minute rounds. Keep everyone on the same clock:
– Minute 1: Bear-hug coupon carry, out and back on a short stretch.
– Minute 2: 7 coupon squats + 4 merkins, then repeat at an easy pace.
– Minute 3: Set the coupon down and walk together to recover.
MARY: Pax Choice
ANNOUNCEMENTS: F3 Convergence, Accelerate, F3 Gala
COT: Thank you sky q for watching over us during our work out please provide safe passes to all those traveling those that are recovering from illness, and those are suffering silence please give them the strength of a voice.
