AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Launchpad (Paul Harrison), Patrick Chow (Black Hole) FNGs: None COUNT: 5 Following the S2S workout- day 5 Cross-Training WARMUP: 2 rounds :45 per exercise Squats DB bent over rows Plank Single DB floor press Hollow Hold (dead bug) 1 set ofContinue reading “S2S day 5 Cross-Training @theSwamp”
Author Archives: f3princeton
Wednesday Shoulder to Shoulder WO
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Aryaman Kulkarni (MasterChef), W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Sunny The Machine Sehgal FNGs: None COUNT: 5 WARMUP: DC stretches THE THANG: Thang 1 EMOM x 10 min Min 1: :45 sec easy cardio SSH Min 2: :45 sec inchworm walkouts and Merkin Min 3:Continue reading “Wednesday Shoulder to Shoulder WO”
Tuesday ruck
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Attila (Jeremy Stitts) FNGs: None COUNT: 4 WARMUP: stretch OYO THE THANG: 40 minute round the U campus—nice! MARY: none ANNOUNCEMENTS: 2x challenges, and watch out for a movie night notice COT: thankful for starting the rucks of 2026 with a greatContinue reading “Tuesday ruck”
Shoulder2Shoulder-atTheSwamp-202605
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), Ryan Kingsbury (Scrubbing Bubbles) FNGs: None COUNT: 4 Conditions: 20 deg, full moon WARMUP: 2 rounds of EMOM (45sec): mosey, inch-:worm: merkins, squats, flying :chipmunk:, and :dizzy_face: :lady_beetle: THE THANG: 1st WO of Shoulder2Shoulder 45d Challege (a collab btw F3 andContinue reading “Shoulder2Shoulder-atTheSwamp-202605”
1/5 Beatdown
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Fred Kelly (Grassy Knoll), Thunder FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Ruck around the Uni
AO: backblasts Q: Dick Clark PAX: Srikanth Bondada (BabeRuth) FNGs: None COUNT: 2 WARMUP: quick standing stretch THE THANG: 45 minutes of rucking or running around the Princeton campus. Quiet morning! MARY: none ANNOUNCEMENTS: S2S and MABA Challenges COT: thankful for F3 brothers to share the cold!
Anchoring in the New Year Workout @theAnchor
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Steven Squibb (Splinter) FNGs: None COUNT: 2 WARMUP: armcircle arms, arm pretzels, windmills, ssh x10 THE THANG: 5 sets of exercises, 1 set after each loop around soccer field. 1st loop; Merkins, plank jacks, burpees, mtn climbers, foxholes X10 2nd loop; T merkins, plank jacks, hand release burpees,Continue reading “Anchoring in the New Year Workout @theAnchor”
15 year Anniversary F3 Nation workout @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Harjot Pannu (Cruiser) FNGs: None COUNT: 4 WARMUP: arm circle arms, arm pretzels, Grady corns, windmills, ssh x10 THE THANG: On a glorious blustery morning, we take on the F3 Bergen inspired Anniversary workout. All exercises x25 Merkins Lt Dans MountainContinue reading “15 year Anniversary F3 Nation workout @theSwamp”
Snowy New Year’s stadium steps, young and old
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Srikanth Bondada (BabeRuth), Attila (Jeremy Stitts), Pharmer, Slugger, Rembrandt FNGs: None COUNT: 7 WARMUP: basically stretches OYO THE THANG: one lap around the stadium, climbing each set of stairs MARY: none ANNOUNCEMENTS: 2x fitness challenges for January COT: thankful for brothers to brave the NewContinue reading “Snowy New Year’s stadium steps, young and old”
Mosey Around the Park Redux!
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Patrick Chow (Black Hole), Matt Hopkins (Brisket), Aryaman Kulkarni (MasterChef), Dick Clark, Fred Kelly (Grassy Knoll), Six String, Rasomware from NC Wake FNGs: None COUNT: 8 WARMUP: DC Stretches THE THANG: Mosey Around park Thang 1: Pop Rocks Biceps Curls Squats Am Hams Thang 2: Dips at theContinue reading “Mosey Around the Park Redux!”