AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , W. Jason Griffith (F3 Risky Business), Matt Hopkins (Brisket), Brian Huang (Zelda), Tidy Cat, Naren Nayak (Shut Up, Richard; F3 Boston), Shane Vergari (Cuttthroat), Ramesh Adusumilli (Shades) PAX: Brian Huang (Zelda), Naren Nayak (Shut Up, Richard; F3 Boston), Ramesh Adusumilli (Shades), Matt Hopkins (Brisket), Tidy Cat,Continue reading “The Oak Q’mittee Bootcamp”
Category Archives: Backblast
Unexpected Blockee Mile Without the Blocks
AO: The Big House Q: Klondike , PAX: Naren Nayak (Shut Up, Richard; F3 Boston), Uday Jain (WallE), Ryan Kingsbury (Scrubbing Bubbles), Curtis Hoberman (Dos Equis), M B (F3 Aviator), Klondike FNGs: None COUNT: 6 CONDITIONS: Still swampy WARMUP: Imperial walkers, Arm circles, Abe Vigoda, Circle arms, Good morning, DC in the dirt THE THANG:Continue reading “Unexpected Blockee Mile Without the Blocks”
Blackjack Coffee Grinder
AO: The Rising Q: Matt Hopkins (Brisket) , PAX: Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll), W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 5 WARMUP: Arm circles, Circle Arms, Windmills, Slow forward lunges, Slow side lunges, DC Stretches THE THANG: Beat the Barista / The CoffeeContinue reading “Blackjack Coffee Grinder”
[Run with Risky] Run with Risky and friends in Cranbury!
AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: Harjot Pannu (Cruiser), Achilles Estavillo (SideOut/JabJab/Scorpion King), Brian Huang (Zelda), Shut Up, Richard (F3 Boston), W. Jason Griffith (F3 Risky Business) FNGs: COUNT: 5 WARMUP: OYO Pre run THE THANG: Main Street loop in cRANbury with Risky Business, Sideout,Zelda and downrange PAX from Boston MA.Continue reading “[Run with Risky] Run with Risky and friends in Cranbury!”
The Swamp- Gritty Soldier workout
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Launchpad (Paul Harrison) FNGs: None COUNT: 4 WARMUP: THE THANG: Gritty Soldier Workout- 6 rounds of 4 different exercises. :45 on :15 rest mosey/loop between rounds. Round 1 Squats Split squat left Split squat right AlternateContinue reading “The Swamp- Gritty Soldier workout”
Bighouse: Tragically Un-Hip
AO: The Big House Q: Dick Clark , PAX: Dick Clark, Shut Up, Richard (F3 Boston), Klondike, M B (F3 Aviator) FNGs: None COUNT: 4 WARMUP: Arm circles, Abe Vigodas, arm pretzels, DC stretches THE THANG: Thang 1: coupon EMOM. Every minute do 3 sets. Repeat 10 rounds: 10 curl 10 overhead press 10 bentContinue reading “Bighouse: Tragically Un-Hip”
The SOT walk
AO: The SOT Q: Dick Clark , PAX: Dick Clark, Subramanian Triprayar (F1) FNGs: None COUNT: 2 WARMUP: stretch OYO THE THANG: mellow 30 minute walk for two guys getting the leg joints back in working order! MARY: none ANNOUNCEMENTS: Hitchcock night this Friday COT: grateful for F3 fellowship
Non-WorldCup-Bootcamp-atTheSwamp-2026-08-06
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 74 degrees, foggy and humid WARMUP: MikePhelps, AbeVigoda, IW, squat, IC x 10, motivators from 7 THE THANG: stolen freely from Srikanth Bondada (BabeRuth)’s BigHouse beatdown yesterday,Continue reading “Non-WorldCup-Bootcamp-atTheSwamp-2026-08-06”
Clockworkout
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Shane Vergari (Cuttthroat), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Ramesh Adusumilli (Shades), Shut Up, Richard (F3 Boston), Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 7 Clockwork BD… Tabata 30sec work / 10sec rest – 12 stations WARMUP: ParkingContinue reading “Clockworkout”
Slash’s 17th Birthday, It’s going to be Prime Time
AO: The Rising Q: W. Jason Griffith (F3 Risky Business) , PAX: Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Tidy Cat, W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King), Shut Up, Richard FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: