AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Launchpad (Paul Harrison), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: COUNT: 3 3 wet bois getting to work in the rain WARMUP: phelps, runner stretch THE THANG: ladder with coupons round 1: goblet squat, reverse lunge, merkins, push jacks x20, x18, x16 with a quick lapContinue reading “The Swampy rain boot camp”
Author Archives: f3princeton
Post Surgery Walk
AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Marc Rubenstein (ScarU), Dick Clark, Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 4 WARMUP: none THE THANG: walk around nurses station MARY: nonw ANNOUNCEMENTS: unexpected emergency intestine surgery at 6 AM this morning. Prompted the visit from the guys- recoveringContinue reading “Post Surgery Walk”
Yacht Club Sunday
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runners Stretches. THE THANG: Run through MCP via East Entrance. MARY: No Mary ANNOUNCEMENTS: Dad’s camp signup deadline Fri 8/7 COT: Run in solidarity with brothers.
Helmet Hill WO
AO: The Rising Q: Harjot Pannu (Cruiser) , PAX: Harjot Pannu (Cruiser), (SureShot), Raghav(FNG), Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Elliot Gordon, Swish (Stephen Vaccaro), Yogi Naik (Bond) FNGs: COUNT: 8 WARMUP: The usual full body stretch. THE THANG: Head to base of Helmet Hill and divide PAX into 3 person Team. First memberContinue reading “Helmet Hill WO”
Show up at Raritan Valley (The Encampment)
AO: The Rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , Sunny The Machine Sehgal, Ramesh Adusumilli (Shades) PAX: Ramesh Adusumilli (Shades), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), F3 The Encampment, F3 The Frontier FNGs: None COUNT: 17 Support! WARMUP: Stretches THE THANG: Around Raritan Valley MARY: ANNOUNCEMENTS: COT: Growth doesn’t happen by accident—it happensContinue reading “Show up at Raritan Valley (The Encampment)”
The Ruck
AO: The Ruck Q: Brian Huang (Zelda) , PAX: Fred Kelly (Grassy Knoll), Brian Huang (Zelda), Marc Rubenstein (ScarU), Wayne Frost (Takedown), Dick Clark, Robert Eaton, Hitchcock (Randy Sherman), Narnia and Kona FNGs: COUNT: 7 WARMUP: open gate closed gate, thigh stretches, heel raises THE THANG: 40 minutes of rucking MARY: ANNOUNCEMENTS: support the QContinue reading “The Ruck”
The OAK – Combo-Rama
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Lokesh Ghanta (RHI), Ramesh Adusumilli (Shades), Brian Huang (Zelda), Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal FNGs: None COUNT: 6 Combo Exercises… WARMUP: Parking Lap DC Stretches 10x West Coast Motivators 5x Open/Close Gate 10x Reacher 10x THE THANG: 7 comboContinue reading “The OAK – Combo-Rama”
The SOT Stairs
AO: The SOT Q: Fernando (Cyclone) , PAX: Dick Clark, Fernando (Cyclone), Hitchcock (Randy Sherman), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 4 WARMUP: DC stretches THE THANG: Stadium ruck MARY: None ANNOUNCEMENTS: Hitchcock movie night and camping trip COT: Thankful for fellowship in a cloudy day
BigHouse Weekday
AO: The Big House Q: Dick Clark , PAX: beater, Dick Clark, Noodle, M B (F3 Aviator) FNGs: None COUNT: 4 WARMUP: arm circle, Abe Vigodas, grass grabbers, arm pretzels, DC stretches THE THANG: Pearls on a string, each station is 3 exercises, 20 reps each, two rounds, then mosey to next station. Station 1:Continue reading “BigHouse Weekday”
30 for 30- Front to Back!
AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Tidy Cat, Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal FNGs: None COUNT: 7 WARMUP: Cardinal cherry pickers, windmills, arm circles, motivators, burpees, DC stretches THE THANG: Front to Back Round 1- totalContinue reading “30 for 30- Front to Back!”