AO: ao-the-big-house Q: Sachin Kulkarni (Scoop) PAX: M B (F3 Aviator), Skynet, Srikanth Bondada (BabeRuth), Nathan Arrington (Apollo), Uday Jain (WallE), Curtis Hoberman (Dos Equis), Trojan FNGs: None COUNT: 8 WARMUP: SSH – 20 IC Arm Circles – 10 fwd / 10 bkwd Copperhead Squats – 15 Merkins – 10 THE THANG: Part 1: PartnerContinue reading “Unification”
Category Archives: Backblast
Friday Ruck Canal
AO: friday-the-ruck-canal Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), Barry Brown (Striper), Dick Clark, Aryaman Kulkarni (MasterChef), Hitchcock (Randy Sherman), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 8 WARMUP: open gate, close gate, leg stretches, calf raises THE THANG: 45 mins of rucking/walking with Q Book discussion on Effective LeadershipContinue reading “Friday Ruck Canal”
OCTOBER Beatdown
AO: ao-the-oak Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Ramesh Adusumilli (Shades), Killbill, Sunny The Machine Sehgal FNGs: None COUNT: 7 WARMUP: circle arms, pull left arm to right, pull right arm to left, touch toes and hold/to ground THE THANG: One-legged Bridge x10Continue reading “OCTOBER Beatdown”
@theSwamp W3- Walden‘s mt. Washington Workout
AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Paul Harrison FNGs: 1 Paul Harrison COUNT: 3 WARMUP: arm circle, circle arms, windmills, tappy taps, SSH X10 THE THANG: Mt. Washington trail run inspired workout. Mt. Washington is 6288‘ high. We‘ll do 6 exercises 288 total reps ( 48 each) Imp walkers and lungesContinue reading “@theSwamp W3- Walden‘s mt. Washington Workout”
Stadium on Thursday (with a spiderweb, in the photo…)
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Barry Brown (Striper), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 4 WARMUP: standing stretches THE THANG: one lap around the stadium stairs, if you please! MARY: none ANNOUNCEMENTS: final iron pax workouts coming this Saturday! COT: thankful for the Bros on a chilly Thursday morning!
Explore the Park
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Flatbush (Malik Cobb), Aryaman Kulkarni (MasterChef), Matt Hopkins (Brisket) FNGs: None COUNT: 5 WARMUP: cardinal cherry pickers, hamstring, calf, arm circles, SSH, slow squats THE THANG: Mosey round the park with stops Stop 1: 10 hand release merkins stop 2: 20 lunges Stop 3:Continue reading “Explore the Park”
IronPax 2025 – the home stretch
AO: ao-the-big-house Q: Ryan Kingsbury (Scrubbing Bubbles) PAX: M B (F3 Aviator), Uday Jain (WallE), Dick Clark, beater, Leif Bergman (Yahtzee), Ari Meisel (Moneypenny), Sachin Kulkarni (Scoop), Trojan FNGs: 1 Trojan COUNT: 9 WARMUP: – SSH – Arm circle / circle arm – tippy tap – imperial walker – mosey to Nassau Hall lawn THEContinue reading “IronPax 2025 – the home stretch”
Ruck on campus
AO: backblasts Q: Dick Clark PAX: Srikanth Bondada (BabeRuth) FNGs: None COUNT: 2 WARMUP: basic stretches THE THANG: 40 minutes ruck around PU campus MARY: none ANNOUNCEMENTS: IPC at Big House 2x this week COT: thankful for the brotherhood!
Improvised Q
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: W. Jason Griffith (F3 Risky Business), Morpheus, beater, Satya Adusumilli(Walker Texas Ranger), Matt Hopkins (Brisket) FNGs: None COUNT: 6 WARMUP: side straddle hops, windmills, DC stretches THE THANG: pyramid work out. Start with 5 reps of each exercise, increasing by 5 until 20, and then going back downContinue reading “Improvised Q”
Iron Pax week 3 @theAnchor
AO: ao-the-anchor Q: Alan Hockenjos (Walden) PAX: Alan Hockenjos (Walden), Aquaman- downranger from Susqahanna Valley, and FNG- Michum , Michum FNGs: 1 Michum COUNT: 3 WARMUP: oyo warmup while explaining the workout THE THANG: Iron Pax week 3 40 reps of kettlebell swings, blockees, thrusters, and derkins. Every 5 minutes timer goes off, run 25Continue reading “Iron Pax week 3 @theAnchor”