Q: Herve Francois (Stingray) , Herve Francois (Stingray)
PAX: Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion K, Attila (Jeremy Stitts), Flatbush (Malik Cobb), Edgar Moran (Grasshopper), Fred Kelly (Grassy Knoll), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Curtis Hoberman (Dos Equis), None
FNGs: 1 None
COUNT: 10
WARMUP:
Arm circles
Chest stretch
Bend down touch toes
Quad stretch – right leg
Quad stretch – left leg
Back stretch – on stomach
Back stretch – child pose
Left leg stretch
Right leg stretch
THE THANG:
Mosey to the baseball field
1st Inning
1st round – 7 reps of merkins – sprint to next base
2nd round – 14 reps of jumping lunges – sprint to next base
3rd round – 21 reps of squats – sprint to next base
4th round – 28 reps of flutter kicks – sprint to next base
2nd Inning
1st round – 7 reps of burpees – lunge to next base
2nd round – 14 reps of squat jumps – lunge to next base
3rd round – 21 reps of running in place – lunge to next base
4th round – 28 mountain climbers – lunge to next base
3rd Inning
1st round – 7 reps of merkins – sprint to next base
2nd round – 14 reps of squat jumps -sprint to next base
3rd round – 21 reps of burpees -sprint to next base
4th round – 28 reps of leg raises -sprint to next base
4th Inning
1st round – 7 reps knee to elbow merkins – lunge to next base
2nd round – 14 reps jumping jacks, lunge to next base
3rd round – 21 reps of jumping lunges, lunge to next base
4th round – 28 reps of side planks (14 on each side)
5th Inning
1st round – 7 reps of merkins – lunge to next base
2nd round – 14 reps of jumping lunges – lunge to next base
3rd round – 21 reps of squats – lunge to next base
4th round – 28 reps of flutter kicks – lunge to next base
6th Inning
1st round – 7 reps of merkins – lunge to next base
2nd round – 14 reps of squat jumps – lunge to next base
3rd round – 21 reps of jumping jacks – lunge to next base
4th round – 28 mountain climbers – lunge to next base
7th Inning
1st round – 7 reps of merkins – lunge to next base
2nd round – 14 reps of squat jumps – lunge to next base
3rd round – 21 reps of run in place – lunge to next base
4th round – 28 reps of jumping jacks -lunge to next base
MARY: None
ANNOUNCEMENTS:
7/11 – 7pm workout in PA
7/18 – Hillsborough HS
8/17 – Dads Camp 2024 – keep checking Slack for more info
COT: Being thankful for all that we have and protect those who cannot protect themselves. Thank you to all you brothers that showed up in the sweltering heat today!
