AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, James Graham FNGs: 1 James Graham COUNT: 3 WARMUP: THE THANG: run along the river with 3 stops for upper/core/lower: merkins x10, lbcs x10, squats x10; Carolina dry docks x10, reverse crunch x10, walking lunges x10; werkins x10, big boy sit-ups x10, step ups x10 3-man grinder,Continue reading “4/30 @ the Anchor”
Monthly Archives: April 2025
Heighty Workout
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: Wayne Frost (Takedown), Herve Francois (Stingray), Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), W. Jason Griffith F3 Risky Business FNGs: None COUNT: 6 WARMUP: 7 Motivators, arm circle, circle arm, tippy tap, stretches THE THANG: 4 Corners Escalator Use a square or create one with cones/spots. At eachContinue reading “Heighty Workout”
Stadium Ruck-and-Run
AO: backblasts Q: Dick Clark PAX: Deep Thapliyal (Mulligan), Attila (Jeremy Stitts), Hitchcock (Randy Sherman) FNGs: None COUNT: 4 WARMUP: OYO THE THANG: 40 minutes around the campus—beautiful morning! MARY: none. ANNOUNCEMENTS: Friday, May 2: Hitchcock movie night at the Nassau club, 6 PM for food, 6:30 PM starts the show! COT: grateful for theContinue reading “Stadium Ruck-and-Run”
Twos-day Run at Cranbury
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Harjot Pannu (Cruiser) FNGs: None COUNT: 2 Tuesday run at CRANbury without Risky Business. There were pre-F3 runs going. Then the Risky Business CRANbury on Tuesday Route… WARMUP: OYO THE THANG: Run the Risky Business Tuesday Route… MARY: None ANNOUNCEMENTS: 5/2 Movie Night 5/10 Our 6th yearContinue reading “Twos-day Run at Cranbury”
Dynamic Monday
AO: ao-the-rising Q: Thunder PAX: Marc Rubenstein (ScarU), Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business, Achilles Estavillo (SideOut/JabJab/Scorpion K, Matt Hopkins (Brisket), Flatbush (Malik Cobb), Aryaman Kulkarni (MasterChef), Edgar Moran (Grasshopper) FNGs: None COUNT: 9 BB on behalf of Thunder… WARMUP: Run – Lunges – Run (Parking Loop) Stretches THE THANG: Thang1:Continue reading “Dynamic Monday”
Arise: April 27th, 2025
News and Notes from the F3 Princeton AOs, and the F3 Nation Shout Outs! 📣 Shout Out and Happy 6th Anniversary to all the PAX of F3 Princeton! 📣 Shout Out to FNG DR IT who showed up at The Anchor for the first time! 📣 Shout Out to FNG Titanik who showed up atContinue reading “Arise: April 27th, 2025”
Burlington basics
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Steven Squibb (Splinter), The Mentor, Dr. IT FNGs: None COUNT: 5 Warm-up: five each of SSH, IW, arm circle, overhead clap. Then: DC stretches. Thang 1: 11’s with Carolina dry docs, and squats. Thang 2: Dora with: Merkins, lunges (one is one), LBC (one isContinue reading “Burlington basics”
QbyComm-atTheBigHouse-2025-04-26
AO: ao-the-big-house Q: Patrick Chow (Black Hole) , Sachin Kulkarni (Scoop), Skynet PAX: Curtis Hoberman (Dos Equis), Klondike, Pharaoh, Sandtrap FNGs: None COUNT: 7 WARMUP: ArmCircle, AbeVigoda, IW, CircleArm THE THANG 1: 7 of diamonds (7-14-21-28 reps; dry docks, lunges, gasPumps, and SSH at each corner) Q by Sachin Kulkarni (Scoop) THE THANG 2: 11sContinue reading “QbyComm-atTheBigHouse-2025-04-26”
Friday canal ruck and run!
AO: backblasts Q: Dick Clark PAX: Deep Thapliyal (Mulligan), Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Attila (Jeremy Stitts), Brian Huang (Zelda), Elliot Gordon, Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Wayne Frost (Takedown), Churchill FNGs: None COUNT: 11 WARMUP: basically standing stretches THE THANG: 45 minutes going north on the canal Towpath! MARY: none ANNOUNCEMENTS:Continue reading “Friday canal ruck and run!”
Coupon Beatdown
AO: ao-the-rising Q: Aryaman Kulkarni (MasterChef) PAX: Herve Francois (Stingray), Wayne Frost (Takedown), Marc Rubenstein (ScarU), Attila (Jeremy Stitts), Photo finish FNGs: None COUNT: 6 WARMUP: SSH, arm circle, high knees, tippy tap, stretch routine THE THANG: Coupon workouts: 10 shoulder press, 12 bent over rows, 10 floor press, 12 raises, 20 am hams, PlankContinue reading “Coupon Beatdown”