AO: The SOT Q: Fred Kelly (Grassy Knoll) , PAX: Srikanth Bondada (BabeRuth), Fred Kelly (Grassy Knoll), F1 FNGs: COUNT: 3 WARMUP: THE THANG: Run about 4 miles MARY: ANNOUNCEMENTS: COT:
Monthly Archives: May 2026
Bubbles Blustery BigHouse Beatdown
AO: The Big House Q: Ryan Kingsbury (Scrubbing Bubbles) , PAX: Hitchcock (Randy Sherman), beater, Patrick Chow (Black Hole), Sachin Kulkarni (Scoop), Uday Jain (WallE), Dick Clark, Sherlock, Srikanth Bondada (BabeRuth), Ryan Kingsbury (Scrubbing Bubbles), Curtis Hoberman (Dos Equis), M B (F3 Aviator), Wingman, 0 FNGs: 1 0 COUNT: 12 WARMUP: – SSH – ArmContinue reading “Bubbles Blustery BigHouse Beatdown”
The Ruck
AO: The Ruck Q: Dick Clark , PAX: Brian Huang (Zelda), Aryaman Kulkarni (MasterChef), Dick Clark, Attila (Jeremy Stitts), Marc Rubenstein (ScarU), Hitchcock (Randy Sherman), Fred Kelly (Grassy Knoll), Fernando (Cyclone), Churchill, GoodHands FNGs: None COUNT: 10 WARMUP: THE THANG: 40 minutes on the towpath MARY: ANNOUNCEMENTS: Essex Manniversary next week COT: thankful for fellowship!
Partner Conundrum BD
AO: The Oak Q: Sunny The Machine Sehgal , PAX: Brian Huang (Zelda), Sunny The Machine Sehgal, Wayne Frost (Takedown), W. Jason Griffith (F3 Risky Business), Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 6 Intro: Thank-you all for posting today and joining me in this F3 movement. Most of you refer toContinue reading “Partner Conundrum BD”
Plinko Beatdown @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: arm circle arms, Grady corns, tappy taps, hillbillies, imp walkers, ssh X10 THE THANG: Play Plinko! 5 rounds- reps x10, x15, x20, x15, x10 5 Plinko slots each with 2Continue reading “Plinko Beatdown @theSwamp”
Rising – Kelly’s Heroes workout
AO: The Rising Q: Fred Kelly (Grassy Knoll) , PAX: Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 5 WARMUP: IWs(10), Motivators(5); DC stretches. THE THANG: run 1 mile 7 times: 5 monkey bars crosses/jump ropes 10 push ups/ merkins 15Continue reading “Rising – Kelly’s Heroes workout”
Tueday Builing Blocks
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runners Stretches THE THANG: Run through MCP MARY: No Mary ANNOUNCEMENTS: Check slack for deets COT: Run in solidarity with brothers
[Run with Risky] Run with Risky and friends in Cranbury
AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: W. Jason Griffith (F3 Risky Business), Harjot Pannu (Cruiser), Brian Huang (Zelda) FNGs: COUNT: 3 WARMUP: OYO THE THANG: cRANbury Main St run MARY: None ANNOUNCEMENTS: West Windsor Arts on Saturday May 30th, F3 Essex Manniversary and Summer Solstice WO on June 20th COT: ThanksContinue reading “[Run with Risky] Run with Risky and friends in Cranbury”
Memorial Monday Murph
AO: The Rising Q: Aryaman Kulkarni (MasterChef) , PAX: Fred Kelly (Grassy Knoll), Brian Huang (Zelda), Harjot Pannu (Cruiser), Aryaman Kulkarni (MasterChef), Sunny The Machine Sehgal, Ritesh Mitra (Munchies), Curtis Hoberman (Dos Equis) FNGs: COUNT: 7 WARMUP: SSH, arm circles/circle arms, windmills, DC stretches THE THANG: Murph Challenge! 1 mile run, 100 pull ups, 200Continue reading “Memorial Monday Murph”
BigHouse Weekday
AO: The Big House Q: Dick Clark , PAX: beater, Marc Rubenstein (ScarU), Ryan Kingsbury (Scrubbing Bubbles), Patrick Chow (Black Hole), Alan Hockenjos (Walden), Sachin Kulkarni (Scoop), Dick Clark, Uday Jain (WallE), M B (F3 Aviator), Srikanth Bondada (BabeRuth), Slugger FNGs: None COUNT: 11 WARMUP: stretch OYO during the disclaimer THE THANG: the traditional “Murph“Continue reading “BigHouse Weekday”