Author Archives: f3princeton

[The Oak] Faithful 3 at 1° Temp (-5° Feel) – The Heater Circuit

AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Brian Huang (Zelda), Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 3 Keep moving to stay warm and sweat! WARMUP: (5 min – moving the whole time) • 20 SSH • 15 Imperial Walkers • 10 Michael Phelps • 20 High Knees •Continue reading “[The Oak] Faithful 3 at 1° Temp (-5° Feel) – The Heater Circuit”

[The Swamp] S2S day 26 @theSwamp

AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 3 S2S day 26 Crosstrain 2 degrees out, but no wind so we have that going for us. WARMUP: 15 burpees then; 2 rounds :45 each exercise Mountain climbers Air squats Db bentContinue reading “[The Swamp] S2S day 26 @theSwamp”

[The Big House] BigHouse Weekday

AO: The Big House Q: Marc Rubenstein (ScarU) , PAX: M B (F3 Aviator), Srikanth Bondada (BabeRuth), beater, Marc Rubenstein (ScarU), Dick Clark FNGs: None COUNT: 5 WARMUP: 1. 5 Motivators 2. 10 Burpees 3. 15 Butt kickers 4. 20 Mountain Climbers THE THANG: Lap Thang 1 x 4 5 Thrusters Coupons 10 Lunges 15Continue reading “[The Big House] BigHouse Weekday”

[The Rising] 1/28 Rising Weekday – S2S D24

AO: The Rising Q: Brian Huang (Zelda) , PAX: Brian Huang (Zelda), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: COUNT: 3 WARMUP: calf stretches, calf raises, twists THE THANG: S2S Day 24 EMOM x10 Minutes 45s – Side Straddle Hops/Jumping Jacks 45s – Dumbbell Rear Deadlift 45s – Plank shoulder taps 45s –Continue reading “[The Rising] 1/28 Rising Weekday – S2S D24”

[Run with Risky] Run with Risky

AO: Run with Risky Q: Marc Rubenstein (ScarU) , PAX: Marc Rubenstein (ScarU), Harkawal G.O.A.T, Harjot Pannu (Cruiser) FNGs: None COUNT: 3 WARMUP: run THE THANG: run MARY: run ANNOUNCEMENTS: Hitchcock movie, Bergen Anniversary, 7th Anniversary, Broad Street Run May 3rd COT: Prayers for our country, those in MN whose lives were taken too soon,Continue reading “[Run with Risky] Run with Risky”

S2S-Day22-atTheSwamp-2026-01-26

AO: ao-the-swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 2 pax walked to AO, through un-shoveled sidewalks 10” or deeper WARMUP: shovel a spot to exercise THE THANG: Day 22 Shoulder 2 Shoulder -15 burpees -5min mosey- around loop and out to plowed parallel side street -5minContinue reading “S2S-Day22-atTheSwamp-2026-01-26”

Zoom BD After Snow Day Sunday

AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , Sunny The Machine Sehgal PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K FNGs: None COUNT: 2 S2S BD Day 22 WARMUP: Motivators 5 Stretches 5min Cardio (SSH, BObby H, Plank Jack, Run, Lunges) 5min Bent Over Rows THE THANG: Day 22 Shoulder 2 Shoulder -5min AMRAP:Continue reading “Zoom BD After Snow Day Sunday”

S2S day20 @theAnchor

AO: backblasts Q: Alan Hockenjos (Walden) PAX: Harjot Pannu (Cruiser) FNGs: None COUNT: 2 S2S (Shoulder to Shoulder) day 20- Brotherhood A chilly windy 8 degrees, but we have beards! WARMUP 15 Burpees 2 rounds of 5 exercises :45 per exercise total 10 min Air Squats DB farmer hold/carry Plank hold DB front rack holdContinue reading “S2S day20 @theAnchor”

S2S at the Risinv

AO: ao-the-rising Q: RedCoat PAX: Brian Huang (Zelda), Harkawal G.O.A.T, Sunny The Machine Sehgal, Matt Hopkins (Brisket), Matt Wizeman (Franchise), Fernando (Cyclone), Shane Vergari (Cuttthroat), Wayne Frost (Takedown) FNGs: None COUNT: 9 WARMUP: Good mornings Open gate/close gate Downward dog Michael Phelps Trap taps THE THANG: 10 min EMOM (45 sec work, 15 sec rest):Continue reading “S2S at the Risinv”