AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 2 The „scientific“ 7 minute workout routine. Shout out to Splinter for this one. Modified to a „Swamp certified“ 12 minute routine. WARMUP: Michael Phelps, arm circle arms, windmills, copperhead squats, jump rope X10 THE THANG: 12Continue reading “The Swampy Dozen workout”
Author Archives: f3princeton
The SOT Stairs
AO: The SOT Q: Fernando (Cyclone) , PAX: Hitchcock (Randy Sherman), Fernando (Cyclone), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 3 WARMUP: OYO stretches THE THANG: Stadium stairs climb MARY: None ANNOUNCEMENTS: Stay tuned for F3 Convergence May 20, Belmar. Hitchcock movie at theater on Saturday. COT: grateful for brothers who come out and work outContinue reading “The SOT Stairs”
Build Branches on The Oak – Coupons Necessary
AO: The Oak Q: Marc Rubenstein (ScarU) , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal, Ramesh Adusumilli (Shades), Killbill, Lokesh Ghanta (FNG), Marc Rubenstein (ScarU) FNGs: None COUNT: 6 WARMUP: shoulder stretches, slow squats, hip hinges, windmills, arm Circles, jog in place, butt kickers THE THANG: Tabata style Round 1 x 2 OverheadContinue reading “Build Branches on The Oak – Coupons Necessary”
[Run with Risky] Run with Risky
AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: Harjot Pannu (Cruiser), Thunder FNGs: COUNT: 2 WARMUP: OYO THE THANG: Cranbury Main St run MARY: None ANNOUNCEMENTS: None COT: 🙏 Thanks to Higher Power Vaheguru for the opportunity to run with F3 friends on a beautiful morning.
The SOT Run
AO: The SOT Q: Dick Clark , PAX: Hitchcock (Randy Sherman), Dick Clark FNGs: None COUNT: 2 WARMUP: none, frankly THE THANG: 40 minutes ruck MARY: none ANNOUNCEMENTS: 39 steps on Saturday COT: thankful for friends, and their dogs
Fire Up Monday!
AO: The Rising Q: Matt Hopkins (Brisket) , PAX: Aryaman Kulkarni (MasterChef), Matt Hopkins (Brisket), Marc Rubenstein (ScarU) FNGs: None COUNT: 3 Warm-Up – SSH x20 – Imperial Walkers x15 – Merkins x10 – Squats x15 – Lap around lower lot – DC Stretches Main Thang– Descending Ladder Loop Start at 10 reps, work downContinue reading “Fire Up Monday!”
Picnic Time with a Coupon
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), Dustin Crosby (Khaleesi), Alan Hockenjos (Walden), JM ROONEY (GROVER), Patrick Chow (Black Hole), Switchblade (Jack C.), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 7 WARMUP: Deep breathing, neck circles, arm circles, trunk twist, Orangutans, side straddle hops THE THANG: Thang #1 – THEContinue reading “Picnic Time with a Coupon”
The SOT Run
AO: The SOT Q: Dick Clark , PAX: Dick Clark, Ritesh Mitra (Munchies), Barry Brown (Striper), Srikanth Bondada (BabeRuth), Subramanian Triprayar (F1), Slugger FNGs: None COUNT: 6 WARMUP: OYO stretch THE THANG: 45 minutes on the university, running track, either running or walking MARY: none ANNOUNCEMENTS: 39 steps theater show on May 2 COT: thankfulContinue reading “The SOT Run”
Rising Saturday
AO: The Rising Q: Aryaman Kulkarni (MasterChef) , PAX: Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Sunny The Machine Sehgal, ronaldying, Patrick Chow (Black Hole) FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Big House Saturday
AO: The Big House Q: beater , PAX: beater, Sachin Kulkarni (Scoop), Justin Taffer (Sandtrap), M B (F3 Aviator), Hitchcock (Randy Sherman), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 6 WARMUP: little of this, little of that. Mosey to fountain THE THANG: Partner up for a little friendly competition. P1 starts bear crawling Counter ClockWise, P2Continue reading “Big House Saturday”