AO: backblasts Q: Nick Behmke (Watson) , Patrick Chow (Black Hole) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Patrick Chow (Black Hole) FNGs: None COUNT: 3 WARMUP: Arm Circles (Forward / Reverse) 10x ea Hay Baler 20x Boot Strapper 10x Air Squats 10x THE THANG: Block 1 Prowler Push-up 10x Body weight pause squat 10x Mossy 300MContinue reading “Watson VQ Burlington Anchor”
Monthly Archives: August 2025
Friday canal ruck-walk-run
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), Barry Brown (Striper), Fred Kelly (Grassy Knoll), Ramesh Adusumilli (Shades), Satya Adusumilli(Walker Texas Ranger), Elliot Gordon FNGs: None COUNT: 7 WARMUP: standing stretches THE THANG: 40 minutes on the canal towpath, southbound. MARY: none ANNOUNCEMENTS: Hitchcock night next Friday 29th, ScarU’s house COT: thankful for guysContinue reading “Friday canal ruck-walk-run”
Stadium stairs
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), Attila (Jeremy Stitts), Srikanth Bondada (BabeRuth), Pharmer, Joe Becker (Scrambled) FNGs: None COUNT: 6 WARMUP: standing stretches. THE THANG: one round of the stadium stairs, lower level. MARY: none.. ANNOUNCEMENTS: Hitchcock night, Scar’s house, Fri 29th! COT: grateful for faithful brothers!
Full House of Pain Workout, aka „Card“io Legs Day.
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: arm circle/ circle arms, windmills, and jump rope x10 21‘s- 21 SSH‘s, the cadence count goes quiet at 5. Complete to exactly 21. Any PAX stops too soon or goes over (busts)Continue reading “Full House of Pain Workout, aka „Card“io Legs Day.”
Alexander the Great Workout
AO: backblasts Q: Attila (Jeremy Stitts) PAX: Marc Rubenstein (ScarU), Ramesh Adusumilli (Shades), Wayne Frost (Takedown), Satya Adusumilli(Walker Texas Ranger), Herve Francois (Stingray), Matt Hopkins (Brisket), Photofinish FNGs: None COUNT: 8 WARMUP: armcircles (x10), circlearms (x10), windmills (x15) idubs (x20) squats (x15) THE THANG: bicep curls (x30) chest pushes (x20) coupon lunges (x20) mosey farmersContinue reading “Alexander the Great Workout”
Ruck around campus
AO: backblasts Q: Dick Clark PAX: MIGUEL SALINAS (Cool Breeze), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 3 WARMUP: OYO THE THANG: 40 minutes ruck or run around Princeton campus—a good pace for the ruckers! MARY: none. ANNOUNCEMENTS: Thursday pub stop at Pennytown pub COT: thankful for the cool days!
Arise: August 17th, 2025
News and Notes from the F3 Princeton AOs, and the F3 Nation Shout Outs! 📣 Shout Out to and welcome to FNG Lambo (SureShot’s 2.0) named at the Dad Camp this weekend. 📣 Shout Out to The Big House for expanding their beatdowns to Monday @ 5:30am! 📣 Shout Out to Unicorn, SuperFly & StingrayContinue reading “Arise: August 17th, 2025”
PyramidsTheSwamp-2015-08-18
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Ryan Kingsbury (Scrubbing Bubbles) FNGs: None COUNT: 4 Conditions: pleasant and cool 65 deg WARMUP: Mike Phelps x10, IW x10, Abe Vigoda x10, mosey to blacktop in the back THE THANG: WallE’s 7/5 pyramids Round 1: -1,2,3,…7 reps of 3 exercisesContinue reading “PyramidsTheSwamp-2015-08-18”
Monday after DADS CAMP 2025
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll), Herve Francois (Stingray), Attila (Jeremy Stitts), Ramesh Adusumilli (Shades), GTL FNGs: None COUNT: 7 Tribute to Dads Camp 2025 WARMUP: DC Stretches 10c M Phelps Kickback 10ic Motivators 5c Shakira 10ic Tippy Taps 10ic Calf Raises 10up THE THANG: Thang1:Continue reading “Monday after DADS CAMP 2025”
Stadium run
AO: backblasts Q: Dick Clark PAX: Adri Tolstrup (Pharaoh), Subramanian Triprayar (F1) FNGs: None COUNT: 3 WARMUP: individual stretches THE THANG: 3+ miles around the stadium, track, and stadium environs MARY: none ANNOUNCEMENTS: pub stop on Thursday, and Hitchcock night on Friday 29th COT: thankful for guys who support each other