News and Notes from the F3 Princeton AOs, and the F3 Nation Shout Outs! 📣 Shout Out to SureShot on a memorable VQ at The Rising! 📣 Shout Out to DosEquis on being the guest of honor at this year’s Keystone Convergence 📣 Shout Out to Bucky on finding a new home at F3 Jacksonville!Continue reading “Arise: June 29th, 2025”
Monthly Archives: June 2025
It’s a HIIT & RUN at The Rising
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Matt Hopkins (Brisket), Sunny The Machine Sehgal, Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Dick Clark FNGs: None COUNT: 8 YHC repeated the beatdown at The Oak. Difference, more choices on wheel of misfortune. WARMUP: DC stretches Shakira M Phelps withContinue reading “It’s a HIIT & RUN at The Rising”
Graduation Day
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Dick Clark, Harjot Pannu (Cruiser), seighaomuso, Steven Squibb (Splinter), Nightwalker, Triple L, Dr. Jeckyll FNGs: 1 Dr. Jeckyll COUNT: 8 WARMUP: DC STRETCHES! THE THANG: Entire below x 2 Thang 1: Pre-school (core) LBC’s 20 Flutter kicks 20 Mosey Thang 2: Elementary School (lower body) Slow squats 20Continue reading “Graduation Day”
Rucking on the canal
AO: friday-the-ruck-canal Q: MIGUEL SALINAS (Cool Breeze) , Marc Rubenstein (ScarU) PAX: Barry Brown (Striper), Fred Kelly (Grassy Knoll), Pharmer, MIGUEL SALINAS (Cool Breeze), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Rikers, Photofinish FNGs: None COUNT: 8 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
The Firkin Merkin Mile workout
AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Frank@Logo FNGs: None COUNT: 3 WARMUP: Armcircles, Windmills, Squats, Tappy Taps, side straddle hops X10 THE THANG: The Merkin Mile. Run from the Swamp down to the Swamp Admin. Building (.25 mile) and complete 4 Merkin exercises; Merkins X 10 Merkin Jacks X10 Wheel ofContinue reading “The Firkin Merkin Mile workout”
AMRAPs in the Shade
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Fred Kelly (Grassy Knoll), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown) FNGs: None COUNT: 4 Warm-Up Motivators (down from 5) Windmills (IC) – 15 Imperial walkers (IC) – 15 Arm circles (forward/backward) – 10 each Slow squats – 15 DC Stretches Mosey to Coliseum 🔁 Circuit 1 – 4Continue reading “AMRAPs in the Shade”
WAnchor
AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, Victor Fields (Night Walker), Robert Roderick (No R&R) FNGs: 1 Robert Roderick (No R&R) COUNT: 4 WARMUP: mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, imperial walkers THE THANG: (from the 7-minute workout) SSHContinue reading “WAnchor”
Arise: June 22nd, 2025
News and Notes from the F3 Princeton AOs, and the F3 Nation Shout Outs! 📣 Shout Out to all the Soaked and Sandy PAX who repped F3 Princeton at the Summer Swolstice! 📣 Shout Out and welcome to FNG Logo, Juice Box, Tomato who showed up at The Big House! This week’s schedule & QsContinue reading “Arise: June 22nd, 2025”
Burlington Juneteenth
AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, Faisal (recruited late, no name given), Fea (recruited partway, no name given) FNGs: 4 Faisal (recruited late, no name given), Fea (recruited partway, no name given) COUNT: 4 WARMUP: mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate/close gate, neck circles, armContinue reading “Burlington Juneteenth”
2nd Annual F3 NJ Summer Swolstice – Belmar Beach
AO: backblasts Q: Sachin Kulkarni (Scoop) PAX: Curtis Hoberman (Dos Equis), W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Herve Francois (Stingray), Alan Hockenjos (Walden), Harkawal G.O.A.T, Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), MIGUEL SALINAS (Cool Breeze), Barry Brown (Striper), Hot Rod, Octave, RedBull, Glory Days,Continue reading “2nd Annual F3 NJ Summer Swolstice – Belmar Beach”