AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Sunny The Machine Sehgal FNGs: None COUNT: 6 Warm-Up DC Stretches Mosey loop with stops • 20 Arm circles (F/B) • 20 SSH • 10 Merkins • 10 Squats • 10 Lunges (each leg) MoseyContinue reading “My Arms!”
Category Archives: Backblast
S2S-D8-atTheSwamp-2026-01-12
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Switchblade (Jack C.), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), JM ROONEY (GROVER) FNGs: None COUNT: 6 Conditions: 28 deg WARMUP: see below THE THANG: Day 8 of Shoulder to Shoulder Challenge * EMOM: 10 min Min 1: 45s Reverse Lunges Min 2: 45s dumbbellContinue reading “S2S-D8-atTheSwamp-2026-01-12”
2-man ruck
AO: backblasts Q: Dick Clark PAX: Dustin Crosby (Khaleesi) FNGs: None COUNT: 2 WARMUP: OYO THE THANG: 45 minutes of ruck fast-paced around the U campus MARY: none ANNOUNCEMENTS: especially: login to book club Monday night!! COT: great to reconnect with old friends!
Seven Anchored Shoulder 2 Shoulder
AO: ao-the-anchor Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Nick Behmke (Watson), Patrick Chow (Black Hole), Dick Clark, Alan Hockenjos (Walden), Steven Squibb (Splinter), Milky Way FNGs: None COUNT: 7 Workout #7 of Shoulder 2 Shoulder (S2S) Challenge WARMUP: 5 min Cardio Choices – Run – SSH – Side Shuffles – Cairioca 5 min AMRAP –Continue reading “Seven Anchored Shoulder 2 Shoulder”
Friday ruck
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Attila (Jeremy Stitts) FNGs: None COUNT: 6 WARMUP: standing stretches THE THANG: 45 minutes rucking on the canal towpath, heading north (then returning) MARY: none. ANNOUNCEMENTS: Football party Sun night at DC’s, and book zoom MondayContinue reading “Friday ruck”
S2S day 5 Cross-Training @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Launchpad (Paul Harrison), Patrick Chow (Black Hole) FNGs: None COUNT: 5 Following the S2S workout- day 5 Cross-Training WARMUP: 2 rounds :45 per exercise Squats DB bent over rows Plank Single DB floor press Hollow Hold (dead bug) 1 set ofContinue reading “S2S day 5 Cross-Training @theSwamp”
Wednesday Shoulder to Shoulder WO
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Aryaman Kulkarni (MasterChef), W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Sunny The Machine Sehgal FNGs: None COUNT: 5 WARMUP: DC stretches THE THANG: Thang 1 EMOM x 10 min Min 1: :45 sec easy cardio SSH Min 2: :45 sec inchworm walkouts and Merkin Min 3:Continue reading “Wednesday Shoulder to Shoulder WO”
Tuesday ruck
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Attila (Jeremy Stitts) FNGs: None COUNT: 4 WARMUP: stretch OYO THE THANG: 40 minute round the U campus—nice! MARY: none ANNOUNCEMENTS: 2x challenges, and watch out for a movie night notice COT: thankful for starting the rucks of 2026 with a greatContinue reading “Tuesday ruck”
1/5 Beatdown
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Fred Kelly (Grassy Knoll), Thunder FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Ruck around the Uni
AO: backblasts Q: Dick Clark PAX: Srikanth Bondada (BabeRuth) FNGs: None COUNT: 2 WARMUP: quick standing stretch THE THANG: 45 minutes of rucking or running around the Princeton campus. Quiet morning! MARY: none ANNOUNCEMENTS: S2S and MABA Challenges COT: thankful for F3 brothers to share the cold!