AO: The Ruck Q: Marc Rubenstein (ScarU) , PAX: Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Attila (Jeremy Stitts) FNGs: None COUNT: 4 WARMUP: THE THANG: ruck MARY: none ANNOUNCEMENTS: movie night tonight, mt laurel launch july 11, toastmaster f3 speech superfly and scar u july 16 6 pm, family bbq julyContinue reading “The Ruck”
Category Archives: Backblast
The OAK That Keeps on Giving
AO: The Oak Q: Ramesh Adusumilli (Shades) , PAX: Shane Vergari (Cuttthroat), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), Brian Huang (Zelda), Matt Merritt (Papillon), Ramesh Adusumilli (Shades) FNGs: None COUNT: 6 WARMUP: Stretches Motivator 6x Abe V THE THANG: 4 BD then Parking Lap Lunges Am Hams BBSU LBC Jump Squats Merkins ScorpionContinue reading “The OAK That Keeps on Giving”
Operation Red Wings 21 year anniversary
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: stretch, motivators THE THANG: half-murph-challenge Run 1 mile, 50 pull ups, 100 push ups, 150 squats (split into 10 rounds) MARY: yep ANNOUNCEMENTS: pot luckContinue reading “Operation Red Wings 21 year anniversary”
Rising 30/30. Coupon beatdown then Cup Discussion
AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Marc Rubenstein (ScarU), Curtis Hoberman (Dos Equis), Fred Kelly (Grassy Knoll), Achilles Estavillo (SideOut/JabJab/Scorpion King), Dick Clark FNGs: None COUNT: 6 WARMUP: DC stretches, arm circles, motivators, arm circles THE THANG: Coupon 30 min workout Thang 1: biceps curls, bird dog, squats, burpees Mosey Thang 2:Continue reading “Rising 30/30. Coupon beatdown then Cup Discussion”
Prime Day at the Big House
AO: The Big House Q: Ryan Kingsbury (Scrubbing Bubbles) , PAX: M B (F3 Aviator), Klondike, Uday Jain (WallE), Ryan Kingsbury (Scrubbing Bubbles) FNGs: None COUNT: 4 WARMUP: – Motivators x 8 – Chinooks x13 – Weed pickers x 11 – Abe vigoda x 11 – Neck roll – Copperhead squat x7 – Imperial WalkerContinue reading “Prime Day at the Big House”
[Run with Risky] Run with Risky and friends in Cranbury.
AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: Marc Rubenstein (ScarU), Harjot Pannu (Cruiser), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: COUNT: 3 WARMUP: OYO THE THANG: Pre run by Sideout followed by Main St loop and ended up with Post run because Sideout had to go to Airport to drop off his M. MARY:Continue reading “[Run with Risky] Run with Risky and friends in Cranbury.”
Yacht Club
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 half of MCP MARY: No Mary ANNOUNCEMENTS: See Slack for Deets COT: Run in solidarity with runners
The SOT Run
AO: The SOT Q: Dick Clark , PAX: Hitchcock (Randy Sherman), Fred Kelly (Grassy Knoll), Dick Clark FNGs: None COUNT: 3 WARMUP: stretches OYO THE THANG: 40 minutes walk on campus or run on the track (Grassy Knoll) MARY: none ANNOUNCEMENTS: Hitchcock night Friday 6:30 PM COT: thankful for brothers to keep us company
Arise: June 21st, 2026
News and Notes from the F3 Princeton AOs, and the F3 Nation Shout Outs! 📣 Shout Out and welcome to FNG Javier, who posted at The Rising on June 20. 📣 Shout Out to SideOut, MasterChef, Zelda, and the F3 Princeton PAX who represented and served at the 3rd Annual NJ Beach Convergence. 📣 ShoutContinue reading “Arise: June 21st, 2026”
Swamp Essentials
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: – Arm Circles – Trunk Twists – Weed Pickers – Windmills THE THANG: In the F3 Exicon, these 9 exercises are listed as “essential.” 40 seconds exercise / 20 seconds rest:Continue reading “Swamp Essentials”