Author Archives: f3princeton

Bring the Heat Back from Flo Rida

AO: The Oak Q: Marc Rubenstein (ScarU) , PAX: Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King), Marc Rubenstein (ScarU), Killbill FNGs: None COUNT: 4 WARMUP: arm circles, windmills, motivators, hamstring, Munson, calf stretch THE THANG: Tabata 5 exercises 5 rounds with runs in between Thang 1 x 3 Overhead Coupon Squats Deadlifts Coupon Merkins BentContinue reading “Bring the Heat Back from Flo Rida”

Lenten Beatdown

AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Sunny The Machine Sehgal, JM ROONEY (GROVER), Patrick Chow (Black Hole), Launchpad (Paul Harrison), Alan Hockenjos (Walden) FNGs: COUNT: 5 WARMUP: arm circles, neck rolls, motivator, windmills, toe touch hops, Apollo Ohno THE THANG: merkin mile, 15 reps x5 stops; Pyramid of 10-20-30 big bois, 30-20-10Continue reading “Lenten Beatdown”

Triple Hate-Teen Beatdown

AO: The Rising Q: W. Jason Griffith (F3 Risky Business) , PAX: Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Deep Thapliyal (Mulligan), Aryaman Kulkarni (MasterChef), None FNGs: 1 None COUNT: 4 WARMUP: Arm Circles x 18 Circle Arms x 18 Tippy Taps x 18 Dick Clark Stretches THE THANG: 18x18x18 – Merkins xContinue reading “Triple Hate-Teen Beatdown”

Yacht Club

AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal FNGs: None COUNT: 2 WARMUP: Multiple Stretches THE THANG: Run in the Gloom MARY: None ANNOUNCEMENTS: None COT: Consistency is the key ingredient. Running in solidarity with other brothers.

[Run with Risky] Run with Risky

AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: Harjot Pannu (Cruiser), Harkawal G.O.A.T, Thunder, W. Jason Griffith (F3 Risky Business), Deep Thapliyal (Mulligan) FNGs: COUNT: 5 WARMUP: OYO THE THANG: Run with Risky and friends in Cranbury MARY: None ANNOUNCEMENTS: F3 Princeton and Bergen Anniversary. COT: 🙏 Thanks for the great running weatherContinue reading “[Run with Risky] Run with Risky”

S2S-Day45-Retest-atTheSwamp-202616

AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 2 Conditions: 30 deg and fresh layer of snow WARMUP: 15 burpees, EMOM x 10 min of 1-45 sec mosey 2-45 sec inchworm merkins 3-45 sec squats 4-45 sec up-downs 5-45 sec dead bug RepeatContinue reading “S2S-Day45-Retest-atTheSwamp-202616”

Fresh Snow for 3

AO: The Rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , Sunny The Machine Sehgal, Wayne Frost (Takedown) PAX: Sunny The Machine Sehgal, Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 3 Q’mittee… WARMUP: Motivators 5x Stretches Tippy Taps Hill Billies THE THANG: Thang1: Pres Day 44 Dips Wall Sit 30sec Step Ups Derkins Thang2:Continue reading “Fresh Snow for 3”

Presidents day beatdown

AO: The Big House Q: Ryan Kingsbury (Scrubbing Bubbles) , PAX: beater, Ryan Kingsbury (Scrubbing Bubbles), Dick Clark, M B (F3 Aviator) FNGs: None COUNT: 4 WARMUP: – SSH – Arm circle / circle arm – tippy tap – mosey to garage THANG 1: – At each level, do X sets of 10 merkins whereContinue reading “Presidents day beatdown”

The SOT Ruck

AO: The SOT Q: Dick Clark , PAX: Fernando (Cyclone), Dustin Crosby (Khaleesi), Dick Clark FNGs: None COUNT: 3 WARMUP: standing stretches THE THANG: 45 minutes of fast paced rucksack work around the Princeton campus, starting with one flight of stadium stairs from the bottom to the top and back again. Good work! MARY: noneContinue reading “The SOT Ruck”