AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Rolling Stones FNGs: None COUNT: 2 WARMUP: Runners Stretches THE THANG: Run for 30 mins in MCP MARY: No Mary ANNOUNCEMENTS: See slack for details COT: Run in solidarity with brothers
Author Archives: f3princeton
The Swamp- Monday Morning Merkin Miler + abs
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: THE THANG: Merkin mile + abs Mosey down to the Admin. Building Merkins- wide, reg, and diamond x10 Abs- in & outs, bicycles, crunchy frog, x leg sit-up x10 Mosey backContinue reading “The Swamp- Monday Morning Merkin Miler + abs”
Rising Monday It’s déjà vu all over again!
AO: The Rising Q: Fred Kelly (Grassy Knoll) , PAX: Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll), W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 4 WARMUP: Warm-up: Arm circles (10 count, F, R); Imperial Walkers (10 count); Motivators (5 Countdown); DC stretches (Sky, Back, Shawshank. Touch ground, straighten legs. Munson.Continue reading “Rising Monday It’s déjà vu all over again!”
The SOT Run
AO: The SOT Q: Dick Clark , PAX: Dick Clark, Subramanian Triprayar (F1) FNGs: None COUNT: 2 WARMUP: OYO THE THANG: 45 minutes around the U campus MARY: none ANNOUNCEMENTS: RSVP to the charity ball! COT: thankful for buddies on Sunday!
Sunday Longish Run
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runner’s Stretch THE THANG: Run through MCP MARY: No Mary ANNOUNCEMENTS: See Slack for details COT: Run in solidarity with other PAX.
Rising Saturday
AO: The Rising Q: Brian Huang (Zelda) , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Eugene Fridkin (RedCoat), Harkawal G.O.A.T, Fernando (Cyclone), Harjot Pannu (Cruiser), Ritesh Mitra (Munchies), Ramesh Adusumilli (Shades), Patrick Chow (Black Hole), Rolling Stones, Dick Clark, Brian Huang (Zelda), (SureShot), Aryaman Kulkarni (MasterChef), Ronald YingContinue reading “Rising Saturday”
Big House Saturday
AO: The Big House Q: Srikanth Bondada (BabeRuth) , PAX: Justin Taffer (Sandtrap), Hitchcock (Randy Sherman), Sherlock, Sachin Kulkarni (Scoop), Srikanth Bondada (BabeRuth), Uday Jain (WallE) FNGs: COUNT: 6 WARMUP: Circle arms, Arm Circles, Windmill , Weed pickers, arm 🥨, high knees THE THANG: Thang 1: Bear crawl horizontal , Lunge Walk vertical side aroundContinue reading “Big House Saturday”
The Ruck
AO: The Ruck Q: Dick Clark , PAX: Fernando (Cyclone), Aryaman Kulkarni (MasterChef), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Dick Clark, Flanders FNGs: None COUNT: 6 WARMUP: OYO THE THANG: 40 minutes on the towpath MARY: none ANNOUNCEMENTS: Rucktoberfest in Phoenixville Sat COT: thankful for brothers, and for sharing advice when someone has an argumentContinue reading “The Ruck”
The OAK
AO: The Oak Q: Brian Huang (Zelda) , PAX: Ramesh Adusumilli (Shades), W. Jason Griffith (F3 Risky Business), Shane Vergari (Cuttthroat), Brian Huang (Zelda), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: COUNT: 6 WARMUP: circle arms, arm circles, twists, touch toes and hold/to ground THE THANG: One-legged Bridge x10 each leg: Carioca across theContinue reading “The OAK”
The Swamp Bootcamp PUMPkin press
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Sunny The Machine Sehgal, Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: arm claps, neck and hip rolls, pumpkin pickers, stretch THE THANG: PUMPkin press 30x Reps of 5 exercise with Farmer carry between rounds: curlsContinue reading “The Swamp Bootcamp PUMPkin press”