Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , W. Jason Griffith F3 Risky Business, Marc Rubenstein (ScarU), Sunny The Machine Sehgal, killbill
PAX: Brian Huang (Zelda), Harkawal G.O.A.T, Harjot Pannu (Cruiser), Herve Francois (Stingray), Curtis Hoberman (Dos Equis), Wayne Frost (Takedown)
FNGs: None
COUNT: 11
>From an Acorn to The OAK…
“Think of the fierce energy concentrated on an acorn. You bury it in the ground, and it explodes into an OAK.” – GB Shaw
WARMUP: Acorn – Q by Marc Rubenstein (ScarU)
ACORN (muscles/full body)
Acorns symbolize potential, growth, fertility, and fresh starts. The idea that a small acorn can grow into a mighty oak tree illustrates things exists within small beginnings.
Count
DC stretches 10c
Motivator 5c
Tippy Taps 5c
Sun god / Reverse Sun 5 /5c
THE THANG:
4 Corners or 7min
Thang1: Parking Lot – SideOut (7 min)
ROOTS (legs)
The roots of a tree are the foundation. They create stability and control the potential for the tree’s growth and development over its entire lifespan. A poor root system equals limited overall growth and development.
Count – 10 – 20 – 30
– Weighted Goblet Squat
– Bonnie Blair
– Weighted Calf Raise
– Monkey Humper
Thang2: Basketball court Q by W. Jason Griffith F3 Risky Business ( 7 min)
TRUNK (core)
The trunk of the oak tree represents all things that have supported its growth and overall development over the years. The thick trunk indicates that the tree has been well nourished, has a strong root system, and can easily support new growth and development of thick flourishing branches.
Count – 10 – 20 – 30
– Rosalita
– Shoulder Tap
– Freddy
– Am Ham
Thang3: Playground Q by Sunny The Machine Sehgal (7 min)
BRANCHES (arms)
The branches represents strength, wisdom, and a connection to nature.
Count – 15 – 20 – 25
– Bicep Curls
– Wonder Bra
– Tricep Curls
– Drive
Thang4: Parking Lot Q by killbill (7 min)
The OAK
Known for their strength, beauty, and longevity.
Count – 10 – 20 – 30
– Outlaws
– Flutters
– Skull Crusher
MARY:
ANNOUNCEMENTS:
2/27 – Tonight 1915hrs 2nd F – CaddyShack Plainsboro 2nd-f-fellowship
2/28 – Hitchcock movie by Hitchcock (Randy Sherman) & Erik Cabral (Styx) (see posting for deets)
3/1 – F3 Bergen 1yr…multiple clown cars from different locations. See slack postings
3/22 – Trail Run 17.75K (11mi) – see postings
4/26 – Schuykill Relay Run – see postings
**5/10 – F3 Princeton 6yrs Manniversary – VOLUNTEERS NEEDED…LET’S ALL PITCH-IN. THIS IS THE BEGINNING LOCATION OF F3 NEW JERSEY. STAND PROUD! STAND STRONG!
COT:
Life Happens! Be Grateful! Stay Humble! Stay Strong!
FAITH (3rd F) – I Thank Each and Everyone, who was present or not, for being part of F3 Princeton. Showing up in the gloom to an AO and working out with Pax Brothers to support the Q / VQ is FAITH. It’s not easy to get up from a comfy bed to go to a cold and dark place. The fact that you do it is FAITH!
A Prayer of Gratitude and Strength, Inspired by the Oak Tree – shared by Marc Rubenstein (ScarU)
Great Spirit of Life,
We stand before you with hearts full of gratitude,
For the mighty oak tree that reaches towards the heavens,
Rooted deep in the earth, steady and strong.
We thank you for its shade that brings comfort,
For its branches that shelter and give life,
And for the wisdom it carries through the seasons,
A reminder of the strength in stillness,
And the quiet endurance of time.
May we, too, find strength in our roots,
Grounded in love, humility, and grace.
May we reach for the sky with open hearts,
Ever growing, ever learning,
With the courage to bend in the winds of change,
Yet always remain unbroken.
Guide us, as the oak stands in the forest,
To stand in our truth, firm and unshaken.
Help us to offer shelter to those in need,
To provide comfort in times of hardship,
And to carry forward the wisdom of the past,
As we create a future full of hope and unity.
In your presence, we find peace,
In your branches, we find shelter,
In your roots, we find our way.
Thank you for your endless strength and grace.
Amen.
