Q: Achilles Estavillo (SideOut/JabJab/Scorpion King)
PAX: Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Vijay Aluwalia (Four Seasons), Wayne Frost (Takedown), Morpheus, Adam Welch (GutterBall [F3 ArrowHead TN])
FNGs: None
COUNT: 7
WARMUP:
1 Lap Mosey
West Coast Motivator 10x
Reacher
Sprinkler
Open Gate to Sumo Squat
Close Gate to Legs Together Squat
Modified Stretches
THE THANG:
Thang1:
3 Rounds of F3Jax “She Hates Me!”
Paired workouts (1 coupon;1 no coupon) on 3 stations…
Station 1 always 10x each workout
Station 2 always 20x each workout
Station 3 always 30x each workout
Round Robin the pairs. Station to Station move is Lunge & Twist, then mosey to get coupon, then rifle carry…
Mosey 1 lap after each round…
– Pair1 – Bicep Curls / Scorpkins
– Pair2 – Tricep Curls / Plank Jacks
– Pair3 – Goblet Squats / Shoulder Taps
Thang2:
AMRAP 2 sets / 5min each. Mosey to furthest cone every 20 reps.
– Thrusters
– KB swing
MARY:
None
ANNOUNCEMENTS:
– Book Club tomorrow night – chap 9/10
– April 6 – register for “suicide prevention” showing – see slack post
– April 13 – our 5yrs anniversary. Reach out to help. See slack for more deets
– Different runs – see slack post and reach out
COT:
– Family time
– Safety for all Business/Leisure travelers
– Day by day positivity
– Thank you for DR GutterBall (TN)
– Reach out to those we have not seen or heard from
