AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: W. Jason Griffith (F3 Risky Business), Morpheus, beater, Satya Adusumilli(Walker Texas Ranger), Matt Hopkins (Brisket) FNGs: None COUNT: 6 WARMUP: side straddle hops, windmills, DC stretches THE THANG: pyramid work out. Start with 5 reps of each exercise, increasing by 5 until 20, and then going back downContinue reading “Improvised Q”
Monthly Archives: September 2025
The Frontier DownRange
AO: backblasts Q: Steve Austin (Mike Mascarina F3 The Frontier PAX: Sunny The Machine Sehgal, Nick Behmke (Watson), Achilles Estavillo (SideOut/JabJab/Scorpion K, 31-Frontier-men FNGs: None COUNT: 34 IPC Week 3… WARMUP: Knee Bends Stretches THE THANG: IPC WEEK 3 MARY: ANNOUNCEMENTS: COT:
Iron Pax week 3 @theAnchor
AO: ao-the-anchor Q: Alan Hockenjos (Walden) PAX: Alan Hockenjos (Walden), Aquaman- downranger from Susqahanna Valley, and FNG- Michum , Michum FNGs: 1 Michum COUNT: 3 WARMUP: oyo warmup while explaining the workout THE THANG: Iron Pax week 3 40 reps of kettlebell swings, blockees, thrusters, and derkins. Every 5 minutes timer goes off, run 25Continue reading “Iron Pax week 3 @theAnchor”
Friday Towpath ruck
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Elliot Gordon, Hitchcock (Randy Sherman), Wayne Frost (Takedown), Automatic FNGs: None COUNT: 6 WARMUP: standing stretch THE THANG: 45 minutes on the towpath, ruck or no ruck MARY: none ANNOUNCEMENTS: thirsty first Thursday coming up in two weeks. COT: thankful for guys who are makingContinue reading “Friday Towpath ruck”
Stadium Stairs and Track Run
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Srikanth Bondada (BabeRuth), Hitchcock (Randy Sherman) FNGs: None COUNT: 3 WARMUP: DC stretches THE THANG: walk stairs or jog MARY: none ANNOUNCEMENTS: none COT: Grateful
Humid pyramid
AO: ao-the-swamp Q: Ryan Kingsbury (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: – SSH – tippy tap – arm circle – imperial walker – circle arms THE THANG: – Adapted from Matt Hopkins (Brisket)’s beatdown at the Rising yesterday – 5-10-15-20-15-10-5 pyramid. – AtContinue reading “Humid pyramid”
Drop Crunch Hop
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Killbill FNGs: None COUNT: 4 4 chose to Drop for Burpees, Strengthen their Abs, Hop with Jump Ropes WARMUP: Arms Circle 10ic Circle Arms 10ic Abe Vigoda 10ic Jabber-Walker-Squat 10ic Stretches THE THANG: 5 Rounds of 9cContinue reading “Drop Crunch Hop”
Pyramid on a String
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Curtis Hoberman (Dos Equis), W. Jason Griffith (F3 Risky Business), Aryaman Kulkarni (MasterChef), Morpheus, Satya Adusumilli(Walker Texas Ranger), Ramesh Adusumilli (Shades), Wayne Frost (Takedown) FNGs: None COUNT: 8 Warm-Up (5-7 minutes) • SSHs (Side Straddle Hops) – 20 • Windmills – 10 each side • High Knees –Continue reading “Pyramid on a String”
A humid IPC Week 3
AO: ao-the-big-house Q: Ryan Kingsbury (Scrubbing Bubbles) PAX: M B (F3 Aviator), Dick Clark, Uday Jain (WallE), Ari Meisel (Moneypenny), Sachin Kulkarni (Scoop), Noodle, Sherlock, Klondike, Leif Bergman (Yahtzee) FNGs: None COUNT: 10 IronPax Challenge, week 3! That’s IPC to you and me. The workout’s tough But so were we! WARMUP: – SSH – TippyContinue reading “A humid IPC Week 3”
Ruck around the campus
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 4 WARMUP: individual stretching THE THANG: rucking and walking around the University campus. Warm today! MARY: none. ANNOUNCEMENTS: looking for dates in Oct/Nov for Hitchcock night! COT: grateful to have a peaceful town for F3 events