AO: The Big House Q: Dick Clark , PAX: beater, Srikanth Bondada (BabeRuth), Dick Clark FNGs: None COUNT: 3 WARMUP: SSH, IW, standing stretches THE THANG: modified IPC “The Win” #1: 13 reps of each: SSH IW Shoulder taps Mountain climbers Plank jacks #2: 800m run 42 reps of each: Hand release merkin LBC GobletContinue reading “BigHouse Weekday”
Author Archives: f3princeton
S2S-day40-atTheSwamp-2026-02-12
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 31 and light breeze WARMUP: 15 burpees, EMOM 5 min x 2 rounds: squat, Romanian deadlifts, up-downs, dumbbell front rack hold, and glute bridge, 15 burpees THEContinue reading “S2S-day40-atTheSwamp-2026-02-12”
Three for Tree (The OAK)
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), Shane Vergari (Cuttthroat) FNGs: None COUNT: 3 S2S Day 38 – Long Cardio WARMUP: 5min Parking Lap Motivators – 5x Abe Vigoda – 15x ic Bum Kickers – 20x ic High Knees – 20x ic 5min AMRAPContinue reading “Three for Tree (The OAK)”
The SOT Stairs
AO: The SOT Q: Dick Clark , PAX: Dick Clark, Marc Rubenstein (ScarU), Hitchcock (Randy Sherman) FNGs: None COUNT: 3 WARMUP: straight to it! THE THANG: 40 minutes rucking on stairs and around the turf field MARY: none ANNOUNCEMENTS: Hitchcock night 2/27 COT: thankful for the faithful and steady!
2/11/26 Rising Weekday S2S Workout!
AO: The Rising Q: Brian Huang (Zelda) , PAX: Brian Huang (Zelda), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Wayne Frost (Takedown), Aryaman Kulkarni (MasterChef) FNGs: COUNT: 5 S2S Day 37 workout WARMUP: Michael Phelps, standing twists, calf stretches 5 min, alternating each minute: Cardio (lap around the lower lot) 12 alt. Lunges THE THANG:Continue reading “2/11/26 Rising Weekday S2S Workout!”
Winter Iron, Dammit
AO: The Big House Q: Klondike , PAX: M B (F3 Aviator), Dick Clark, Ari Meisel (Moneypenny), Curtis Hoberman (Dos Equis), Srikanth Bondada (BabeRuth), Klondike, beater FNGs: None COUNT: 7 Warmup SSH, Imperial Walker, Arm Circle, Hillbilly, Circle Arms The Thang 2 reps, then 4, 6, 8… with a short lap around Palmer Square betweenContinue reading “Winter Iron, Dammit”
[Run with Risky] Run without Risky in cRANbury
AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion King), Harkawal G.O.A.T, Harjot Pannu (Cruiser), Brian Huang (Zelda) FNGs: COUNT: 5 WARMUP: OYO THE THANG: Run with Risky and friends in Cranbury MARY: None ANNOUNCEMENTS: F3 Princeton manniversary, F3 Bergen Anniversary and Hitchcock movie night. COT: Thanks 🙏Continue reading “[Run with Risky] Run without Risky in cRANbury”
Yacht Club
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Leg Streches and Shoulder Stretch THE THANG: Solo Run to keep consistency in soladarity with brothers in other AO’s MARY: None ANNOUNCEMENTS: None COT: Brotherhood supporting each other…Brotherhood supporting each other…
STS day 36 @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 1 S2S day 36 Cross-Training WARMUP: 15 burpees 2 rounds :45 each exercise Jumping jacks Db front squats Glute bridge Db bent over rows Plank holds 15 burpees THE THANG: Crosstrain- :45 each exercise for 24 min Db thrusters Sit-upsContinue reading “STS day 36 @theSwamp”
SEAHAWKS SUPER BOWL – LETTER STATION ROTATION
AO: The Rising Q: Matt Hopkins (Brisket) , PAX: Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 3 🏈 SEAHAWKS SUPER BOWL – LETTER STATION ROTATION WARMUP SSH x 25 Mosey Around Lot Arm circles DC Stretches THANG: Seahawks Super Bowl Champs 4 corners workout Do one exercise and thenContinue reading “SEAHAWKS SUPER BOWL – LETTER STATION ROTATION”