Life is better with a Partner!

AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: bobramani62, Curtis Hoberman (Dos Equis), Fred Kelly (Grassy Knoll), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Jeff Lee (The Carpenter), Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, ShutUpRichard FNGs: None COUNT: 11 WARMUP Motivators: Down from 7 Windmills: 10 reps Imperial Walkers:Continue reading “Life is better with a Partner!”

1 WAnchor

AO: backblasts Q: Steven Squibb (Splinter) PAX: Steven Squibb (Splinter) FNGs: None COUNT: 1 WARMUP: mosey, butt kickers, high knees, side shuffle each side, karaoke each side, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, imperial walkers THE THANG: Shredder from DareBee website (check it out) Air squats x20, merkinsContinue reading “1 WAnchor”

Stadium area walk

AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), MIGUEL SALINAS (Cool Breeze), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 4 WARMUP: basic stretches THE THANG: 40 minutes, walking around the Princeton campus, including around the newly built engineering buildings near the stadium. Pretty cool! MARY: None ANNOUNCEMENTS: July 4 family day COT: thankful forContinue reading “Stadium area walk”

It’s a HIIT & RUN at The Rising

AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Matt Hopkins (Brisket), Sunny The Machine Sehgal, Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Dick Clark FNGs: None COUNT: 8 YHC repeated the beatdown at The Oak. Difference, more choices on wheel of misfortune. WARMUP: DC stretches Shakira M Phelps withContinue reading “It’s a HIIT & RUN at The Rising”

Graduation Day

AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Dick Clark, Harjot Pannu (Cruiser), seighaomuso, Steven Squibb (Splinter), Nightwalker, Triple L, Dr. Jeckyll FNGs: 1 Dr. Jeckyll COUNT: 8 WARMUP: DC STRETCHES! THE THANG: Entire below x 2 Thang 1: Pre-school (core) LBC’s 20 Flutter kicks 20 Mosey Thang 2: Elementary School (lower body) Slow squats 20Continue reading “Graduation Day”

Rucking on the canal

AO: friday-the-ruck-canal Q: MIGUEL SALINAS (Cool Breeze) , Marc Rubenstein (ScarU) PAX: Barry Brown (Striper), Fred Kelly (Grassy Knoll), Pharmer, MIGUEL SALINAS (Cool Breeze), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Rikers, Photofinish FNGs: None COUNT: 8 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

AMRAPs in the Shade

AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Fred Kelly (Grassy Knoll), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown) FNGs: None COUNT: 4 Warm-Up Motivators (down from 5) Windmills (IC) – 15 Imperial walkers (IC) – 15 Arm circles (forward/backward) – 10 each Slow squats – 15 DC Stretches Mosey to Coliseum 🔁 Circuit 1 – 4Continue reading “AMRAPs in the Shade”

WAnchor

AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, Victor Fields (Night Walker), Robert Roderick (No R&R) FNGs: 1 Robert Roderick (No R&R) COUNT: 4 WARMUP: mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, imperial walkers THE THANG: (from the 7-minute workout) SSHContinue reading “WAnchor”

Burlington Juneteenth

AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, Faisal (recruited late, no name given), Fea (recruited partway, no name given) FNGs: 4 Faisal (recruited late, no name given), Fea (recruited partway, no name given) COUNT: 4 WARMUP: mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate/close gate, neck circles, armContinue reading “Burlington Juneteenth”