AO: backblasts Q: Dick Clark PAX: Marc Rubenstein (ScarU), Hitchcock (Randy Sherman), Attila (Jeremy Stitts), Churchill FNGs: None COUNT: 5 WARMUP: basic stretches THE THANG: 45 minutes on the canal towpath, with or without ruck MARY: none ANNOUNCEMENTS: 6-year tomorrow (bring coupons to share!), and 6/21 beach convergence COT: grateful for the rejuvenating rains!
Category Archives: Backblast
Stadium Stairs
AO: backblasts Q: Dick Clark PAX: Deep Thapliyal (Mulligan), Hitchcock (Randy Sherman), Attila (Jeremy Stitts), Harjot Pannu (Cruiser) FNGs: None COUNT: 5 WARMUP: basic stretches THE THANG: once around the stadium stairs, slow (like me) or fast (Mulligan) MARY: none ANNOUNCEMENTS: Saturday’s 6-year COT: grateful for the rebirth of May!
Stadium ruck walk
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), Elliot Gordon FNGs: None COUNT: 3 WARMUP: basic THE THANG: 45 minutes recovery walk in the stadium AO MARY: none ANNOUNCEMENTS: Saturday 6-year! COT: grateful for Bros who modify as necessary!
Wednesday @ the Anchor, Wanchor, 5/7
AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, James Graham (Location Location Location), Donell Whitley, Victor Fields FNGs: 2 Donell Whitley, Victor Fields COUNT: 5 WARMUP: mosey, butt kickers, high knees, side shuffles, karaoke, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, Imperial walkers THE THANG: Air squats x10 ic,Continue reading “Wednesday @ the Anchor, Wanchor, 5/7”
5/7 beatdown
AO: ao-the-rising Q: Aryaman Kulkarni (MasterChef) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Dick Clark, Marc Rubenstein (ScarU), W. Jason Griffith F3 Risky Business, Wayne Frost (Takedown), Matt Hopkins (Brisket) FNGs: None COUNT: 7 WARMUP: Side straddle hop, tippy taps, windmills, stretches THE THANG: Segment 1 – The Strength Pyramid (15 min) Start at 5 reps, goContinue reading “5/7 beatdown”
May the Fourth be with you Prequel
AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, Gabe Mata (DR IT), James Graham (Location Location Location aka L^3) FNGs: None COUNT: 4 WARMUP: Mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate/close gate, neck circles, arm circles, Imperial walkers THE THANG: S – side straddle hops T – t-merkinsContinue reading “May the Fourth be with you Prequel”
May 2nd Ruck/Run/Walk
AO: backblasts Q: Hitchcock (Randy Sherman) , Deep Thapliyal (Mulligan) PAX: Elliot Gordon, Aryaman Kulkarni (MasterChef), Shan Chakraborty (Voicemail), Attila (Jeremy Stitts), Brian Huang (Zelda), Pharmer FNGs: None COUNT: 8 WARMUP: OYO THE THANG: 45 minutes of rucking/walk/running MARY: ANNOUNCEMENTS: Hitchcock episodes TONIGHT at 6:30PM! Ms are welcome Location: The Nassau Club – The AfterContinue reading “May 2nd Ruck/Run/Walk”
Q by Committee: Yard Time at The Big House
AO: backblasts Q: Curtis Hoberman (Dos Equis) PAX: Moneypenny, Klondike, Pharaoh FNGs: None COUNT: 4 WARMUP: The usual: Side Straddle Hops, Arm Circles. Abe Vigoda THANG #1 – Klondike Q: Deconstructed Burpee at the four corners of Palmer Square each four corners, four times round the Square – 5 reps, 10 reps, 25 reps, 20Continue reading “Q by Committee: Yard Time at The Big House”
May Day Bricks Be With You
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: killbill, Sunny The Machine Sehgal, Morpheus FNGs: None COUNT: 4 It’s Brick Time…May Day! May Day! WARMUP: Motivators 5c Shakira 10c Open/Close Gate 10c ea Figure 4 Slide 5ea leg Hip Twister 10c Stretches 10c THE THANG: 2 rounds of 25 Brick Works, 10c each… 1. MoroccanContinue reading “May Day Bricks Be With You”
Heighty Workout
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: Wayne Frost (Takedown), Herve Francois (Stingray), Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), W. Jason Griffith F3 Risky Business FNGs: None COUNT: 6 WARMUP: 7 Motivators, arm circle, circle arm, tippy tap, stretches THE THANG: 4 Corners Escalator Use a square or create one with cones/spots. At eachContinue reading “Heighty Workout”