AO: ao-the-rising
Q: Herve Francois (Stingray) , Morpheus, Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion K, Matt Hopkins (Brisket), CyberPunk, Herve Francois (Stingray)
PAX: Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion K, Matt Hopkins (Brisket), Morpheus, CyberPunk, Herve Francois (Stingray)
FNGs: None
COUNT: 6
WARMUP:
Arm circles – 10 forward & 10 backward
Circles around waist – 5 forward & 5 backward
Chest stretch – arms behind back and look up to cycle
Bend down touch toes
Quad stretch – right leg
Quad stretch – left leg
Back stretch – on stomach – look up
Child pose
Left leg stretch – turn to touch the sky
Right leg stretch – turn to touch the sky
THE THANG:
– 5 burpees
– Run up the hill and then 5 flutter kicks
– 10 tricep push downs
– Run up the hill and then 10 flutter kicks
– 15 squats
– Run up the hill and then 15 flutter kicks
– 20 merkins
– Run up the hill and then 20 flutter kicks
– 25 lunges
– Run up the hill and then 25 flutter kicks
– Repeat cycle with lunges up & down the hill
MARY:
No time!
ANNOUNCEMENTS:
3D movie selected by Hitchcock & hosted by Stix this Fri., 11/15. Solstice Ruck on Sat., 12/21. Check Brisket’s newsletter for other announcements
COT:
SkyQ – please continue ti watch over us and our families. Let us take care of & be there for others who can’t take care of themselves. Brotherhood & respect above all else
