Q: RedCoat
PAX: Brian Huang (Zelda), W. Jason Griffith F3 Risky Business, Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Barry Brown (Striper), Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Matt Hopkins (Brisket), Picasso, Sunny The Machine Sehgal, Tom Yanagi (Whistleblower), Wayne Frost (Takedown), @Titanik, @Tightlines
FNGs: 2 @Titanik, @Tightlines
COUNT: 15
WARMUP:
Side straddle hops
Run in place – high knee, butt kicks
Knee tuck jumps
Michael Phelps
Asynchronous arm circles
Scapular push-up
Tippy taps with power chop
Windmills
THE THANG:
6 stations circuit, pax with in pairs. On 1 min – rotate movements with your partner, on 2 min – move to the next station.
20 min EMOM work
Station 1: pax 1 – dumbbell overhead press (25#), pax 2 – dumbbell curl (20#). Scale down to 10# if needed
Station 2: pax 1 – bumper plate ground to overhead (25#), pax 2 – goblet squat (35#). Scale down to 10# or 15# plate if needed
Station 3: pax 1 and pax 2 – burpee box step over
Station 4: “hold your partner in place” with heavy resistance band, switch on the minute
Station 5: pax 1 – overhead pass thru with light resistance band, pax 2 – forward press with medium resistance band
Station 6: pax 1 – jump rope work, pax 2 – bear crawl across one way, duck walk back
GAMES:
In pairs:
1) in pairs – broad jumps from opposite sides of the field to the midline. Fastest pair wins. *2
2) in pairs – broad jumps from mid-line to field end. Fastest pair wins. *2
3) in pairs – side plank shuffle racing to the mid line. * 2
4) in teams – flatter “hot potato” with 15# plate. Team passing plate round trip fastest – wins. * 2
5) in teams – conveyor belt, pass 15# plate overhead to pax behind you and run to the end of the queue. Team reaching the end of the field first – wins. *2
6) in teams – low conveyor belt, pass #15 plate between legs to the pax behind you and run to the end of the queue. Team reaching the end of the field first – wins. *2.
7) in teams – bear crawl tag
ANNOUNCEMENTS:
F3 Princeton 6th year anniversary –
May 10. Please donate for our 3rd F project and breakfast for everyone.
Summer solstice NJ F3 yearly convergence on June 21.
Shcuykill river run next weekend – one more runner is needed!
COT:
Prayer of thanks for getting pax together to become 1% stronger and fitter.
PS: kudos to W. Jason Griffith F3 Risky Business for the group photo and Achilles Estavillo (SideOut/JabJab/Scorpion K for workout snaps!
