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”
Author Archives: f3princeton
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!”
Christmas morning Steps on Thursday
AO: backblasts Q: Fred Kelly (Grassy Knoll) PAX: Fred Kelly (Grassy Knoll), Eight tiny reindeer and Rudolph. FNGs: None COUNT: One YHC and a jolly old elf (in the distance if you squint real hard). WARMUP: stretch the legs THE THANG: once around the stadium upper and lower. MARY: None ANNOUNCEMENTS: See MABA and S2SContinue reading “Christmas morning Steps on Thursday”
Solo Stadium Ruck in the cold!
AO: backblasts Q: Dick Clark PAX: Dick Clark FNGs: None COUNT: 1 WARMUP: getting all that gear ready for the cold wind! THE THANG: 45 minutes of ruck in Princeton’s Riverside neighborhood MARY: none ANNOUNCEMENTS: none COT: thankful for the tail end of a bad cold!
Square of Pain Tabata Style
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Fred Kelly (Grassy Knoll) FNGs: None COUNT: 2 WARMUP: Dick Clark Stretches, SSH x 10 THE THANG: Thang 1: Square of Pain Tabata. 16 min 40 sec on 20 sec off Station 1: Biceps Curls with Coupon Station 2: Mountain Climbers Station 3: Squats with Coupon Station 4:Continue reading “Square of Pain Tabata Style”