Q: Herve Francois (Stingray)
PAX: Flatbush (Malik Cobb), Matt Hopkins (Brisket), Aryaman Kulkarni (MasterChef), W. Jason Griffith F3 Risky Business, 0
FNGs: 1 0
COUNT: 5
WARMUP:
Touch the sky stretch -10 sec
Chest stretch – arms behind back
Quad stretch – right leg – 10 sec
Quad stretch – left leg – 10 sec
Back stretch – on stomach – look up
Back stretch – child pose – 10 sec
Left leg stretch – turn to touch the sky
Right leg stretch – turn to touch the sky
Motivators – 5 count
THE THANG: Pyramid format
1. 5 burpees
2. Run up the hill and then 15 flutter kicks
3. 5 burpees, 10 jumping lunges
4. Run up the hill and then 15 big boy sit-ups
5. 5 burpees, 10 jumping lunges, 15 squats
6. Run up the hill and then 15 flutter kicks
7. 5 burpees, 10 jumping lunges, 15 squats, 20 mountain climbers
8. Run up the hill and then 15 big boy sit-ups
9. 5 burpees, 10 jumping lunges, 15 squats, 20 mountain climbers, 25 tricep dips
10. Run up the hill and then 15 flutter kicks
11. 5 burpees, 10 jumping lunges, 15 squats, 20 mountain climbers, 25 tricep dips, 30 Bobby Hurley’s
12. Run up the hill and then 15 big boy sit-ups
13. Repeat cycle
MARY: No time!
ANNOUNCEMENTS: check Brisket’s newsletter for upcoming movie at Styx’s
COT: Thank Sky Q for all His blessings and protection over us, our families, and those that are suffering.
