AO: The Big House Q: Curtis Hoberman (Dos Equis) , PAX: Curtis Hoberman (Dos Equis), Uday Jain (WallE) FNGs: None COUNT: 2 Mission Statement, Core Principles, DiCCS, Credo Stretch yourself, Don’t Hurt Yourself. Modify as Required. Adapt as necessary. Most exercises done to 28 reps. WARMUP: Invisible Jump Rope Arm Circles Circle Arms Arm PretzelContinue reading “The Ascent”
Author Archives: f3princeton
The Ruck
AO: The Ruck Q: Dick Clark , PAX: Hitchcock (Randy Sherman), Dick Clark, Attila (Jeremy Stitts), Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Brian Huang (Zelda) FNGs: None COUNT: 6 WARMUP: quick standing stretches THE THANG: 40 minutes on a mighty struggle, trudging through the icy snow on the Towpath. We should’ve stayed in the parkingContinue reading “The Ruck”
26-Hurt-Teen-Hurt-Teen Tempo
AO: The Oak Q: W. Jason Griffith (F3 Risky Business) , PAX: Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), None FNGs: 1 None COUNT: 4 WARMUP: Arm Circles x 10 Circle Arms x 10 Wind Mills x10 Cardinal Cherry Pickers x 10 Dick Clark StretchesContinue reading “26-Hurt-Teen-Hurt-Teen Tempo”
Sledding is the Reward
AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Aryaman Kulkarni (MasterChef), Achilles Estavillo (SideOut/JabJab/Scorpion King), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Wayne Frost (Takedown) FNGs: None COUNT: 7 WARMUP: motivators, DC stretches, burpees THE THANG: Thang 1- 4 station tabata x 3 Station 1-Continue reading “Sledding is the Reward”
BigHouse Snowy Weds
AO: The Big House Q: Dick Clark , PAX: Dick Clark, Klondike FNGs: None COUNT: 2 WARMUP: IW, arm circles, grass grabbers, standing stretches THE THANG: #1: seven of diamonds with Merkins Squats IW Side-Straddles #2: Elevens with Burpees Flutters MARY: Freddy Mercury, leg raises, big bois ANNOUNCEMENTS: Hitchcock night Friday! COT: thankful to haveContinue reading “BigHouse Snowy Weds”
Swamp Blizzard Beatdown
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 2 The Swamp Blizzard Beatdown. 2 Swampers trudged their way to the Swamp thru 12”-18” Snow and still lightly falling. WARMUP: arm circle, circle arms, arm pretzels, Grady corns, windmills, Imp Walkers, and SSH X10 THEContinue reading “Swamp Blizzard Beatdown”
Rising Weekday- Blizzard Basement, Triple Threat
AO: The Rising Q: Brian Huang (Zelda) , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Brian Huang (Zelda), Sunny The Machine Sehgal FNGs: COUNT: 3 WARMUP: arm circles, circle arms, Michael Phelps, twists, calf stretches THE THANG: 5min AMRAP: 10 rev lunges (both legs = 1), 10 merkins 30s breathing 10 min AMRAP: 12 LBCs, 10 PeterContinue reading “Rising Weekday- Blizzard Basement, Triple Threat”
The Ruck
AO: The Ruck Q: Aryaman Kulkarni (MasterChef) , PAX: Aryaman Kulkarni (MasterChef) FNGs: COUNT: 1 WARMUP: OYO THE THANG: 45 min ruck MARY: N/A ANNOUNCEMENTS: Movie night next week COT: Grateful to start the weekend by rucking through the gloom with our brothers. Wishing well to all pax going through hard times
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”