AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), Hitchcock (Randy Sherman), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: arm circle arms, windmills, tippy taps, ssh x10 THE THANG: AmHams x25 Squats x25 Jump ropes x50 Run a loop Hello dollys x25 Burpees x25 SSH x50 Run a loop V ups x25Continue reading “Death by Skinny Runner- IPC 22‘ Modified”
Monthly Archives: November 2025
Table for 3
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: Wayne Frost (Takedown), Dick Clark FNGs: None COUNT: 3 WARMUP: Side straddle hops, windmills, arm circles/circle arms, calf raises, DC stretches THE THANG: 11s with incline merkins (55 total merkins) and squats Modified 4 corners First corner: 10 flutter kicks Second corner: Add shoulder taps Third corner: addContinue reading “Table for 3”
November Movember
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 6 Keep moving in November with additional Merkin Challenge WARMUP: DC Stretches Motivator 5 ct Open/Close Gates 10 ic ea Arms Circles Arm 10 ic ea ShakiraContinue reading “November Movember”
Merkin Monday
AO: ao-the-swamp Q: Brian Huang (Zelda) PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER), Ryan Kingsbury (Scrubbing Bubbles), Curtis Hoberman (Dos Equis), Ari Meisel (Moneypenny), Harjot Pannu (Cruiser) FNGs: None COUNT: 8 WARMUP: arm circles, circle arms, Michael Phelps, open gate, closed gate, right arm over left, left arm over right THEContinue reading “Merkin Monday”
Sunday jog
AO: backblasts Q: Dick Clark PAX: Srikanth Bondada (BabeRuth) FNGs: None COUNT: 2 WARMUP: OYO THE THANG: 45 minutes rucking and jogging on the PU track MARY: none ANNOUNCEMENTS: practice rucking! COT: thankful for brother Srikanth Bondada (BabeRuth)
Mobility day at the Rising
AO: backblasts Q: RedCoat PAX: Swish (Stephen Vaccaro), Brian Huang (Zelda), Marc Rubenstein (ScarU), Elliot Gordon, Wayne Frost (Takedown), Barry Brown (Striper), Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser) FNGs: None COUNT: 9 WARMUP: Mosey around parking lot Good mornings Moroccan dance club Tippy taps Mosey around parking lot Samson stretch Michael Phelps with torsoContinue reading “Mobility day at the Rising”
Burpee mile to Blair Arch
AO: ao-the-big-house Q: Ryan Kingsbury (Scrubbing Bubbles) PAX: Uday Jain (WallE), beater, M B (F3 Aviator), Ben Mackness (Pudding) FNGs: None COUNT: 5 WARMUP: – Motivators – Tippy taps – Moroccan night club – Imperial walkers – Chinooks THE THANG: 1. Burpee mile around campus. 15 burpees every 1/4 mile ending at Blair Arch 2.Continue reading “Burpee mile to Blair Arch”
Friday Ruck Canal
AO: friday-the-ruck-canal Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Attila (Jeremy Stitts), Fred Kelly (Grassy Knoll), Wayne Frost (Takedown), Hitchcock (Randy Sherman), Joe Becker (Scrambled), Dick Clark FNGs: None COUNT: 8 WARMUP: open gate, close gate, calf stretches, calf raises THE THANG: 46 min of rucking up and down the D&R canal (~2.0Continue reading “Friday Ruck Canal”
MiltonBradley Showed Up
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Killbill, Ramesh Adusumilli (Shades) FNGs: None COUNT: 5 Windy day but Milton Bradley came out and played F3 workout. For a while we got stuck on the loop of Outlaw, Apollo Ohno, Calf Raises, Burpees, Bobby Hurley.Continue reading “MiltonBradley Showed Up”
SOT- The Stairs on Thursday
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Hitchcock (Randy Sherman), Attila (Jeremy Stitts), Srikanth Bondada (BabeRuth), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 5 WARMUP: OYO THE THANG: Climb stairs with or without ruck sack, top or bottom MARY: none ANNOUNCEMENTS: Hitchcock Movie with Lasagne Friday! Challenges for November- Merkins, sign up!, Scrambled, keep traveling,Continue reading “SOT- The Stairs on Thursday”