AO: ao-the-rising Q: Matt Hopkins (Brisket) , Aryaman Kulkarni (MasterChef) PAX: Wayne Frost (Takedown), Thunder, Fred Kelly (Grassy Knoll), Dick Clark, W. Jason Griffith (F3 Risky Business), Flatbush (Malik Cobb) FNGs: None COUNT: 8 F3 Double Deck Beatdown (Co-Q) Format: Alternate between upper and lower parking lots. Each Q leads a 4 Corners workout inContinue reading “Double Decker CoQ!”
Category Archives: Backblast
Stadium walk-run
AO: backblasts Q: Dick Clark PAX: Srikanth Bondada (BabeRuth), Slugger, Rembrandt FNGs: None COUNT: 4 WARMUP: basic stretch THE THANG: run-walk around the stadium track and the newly-updated turf field! MARY: none ANNOUNCEMENTS: ScarU karaoke fundraiser on Friday night COT: thankful for the most beautiful of days!
Another Park Sunday Long Run
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal FNGs: None COUNT: 2 Run and scout Thompson Park around… WARMUP: Running Stretches THE THANG: Run for 9-10miles – Week 6 Marine Corps Marathon Training MARY: ANNOUNCEMENTS: Check announcements COT:
Intimate gathering at the Big House
AO: backblasts Q: Dick Clark PAX: Justin Taffer (Sandtrap), Maverick FNGs: None COUNT: 3 WARMUP: full-on DC stretches THE THANG: Roaring 20s: using the corners of Palmer Square, 20 reps each of: Merkins and overhead claps. Repeato, run a lap. Bonnie Blairs and squats. Repeato, run a lap. Flutters and LBCs. Repeato, run a lap.Continue reading “Intimate gathering at the Big House”
SuperSaturdaySale-atTheAnchor-1025-08-02
AO: ao-the-anchor Q: Patrick Chow (Black Hole) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Steven Squibb (Splinter), Nick Behmke (Watson), DrJekyll , John-To-Be-Named-DeSeignora FNGs: 1 John-To-Be-Named-DeSeignora COUNT: 7 Conditions: cool 60 deg and clear! WARMUP: BatWing (20 IC for each of 4 sub-exercises, not letting the arms drop) and Motivators from 10 THEContinue reading “SuperSaturdaySale-atTheAnchor-1025-08-02”
Canal ruckwalk
AO: backblasts Q: Pharmer PAX: Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Brian Huang (Zelda), Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Dick Clark FNGs: None COUNT: 8 WARMUP: Pharmer stretches THE THANG: 50 minutes running, rucking, or walking on the canal. MARY: none. ANNOUNCEMENTS: 8/8 for karaoke fundraiser at ScarU’s COT:Continue reading “Canal ruckwalk”
Stadium Stairs on Thursday!
AO: backblasts Q: Dick Clark PAX: Attila (Jeremy Stitts), Elliot Gordon, Fred Kelly (Grassy Knoll), Srikanth Bondada (BabeRuth), Pharmer, Slugger, Rembrandt FNGs: None COUNT: 8 WARMUP: quick standing stretch THE THANG: once around the stadium stairs—everyone looking good! MARY: none ANNOUNCEMENTS: Karaoke fundraiser at ScarU’s on 8/8, F3 camp 8/16, etc… COT: thankful for someContinue reading “Stadium Stairs on Thursday!”
Balls of Fire – hottest day of the year
AO: ao-the-rising Q: Fred Kelly (Grassy Knoll) PAX: Marc Rubenstein (ScarU) FNGs: None COUNT: 2 WARMUP: 6 motivators (countdown) Arm circles – (10 count: Forward & Reverse) 10 Imperial Walkers DC stretches THE THANG: Ball exercise melody followed by refrain: Ground ball drill – baseballs bounced 3-4 feet left or right of PAX in parkingContinue reading “Balls of Fire – hottest day of the year”
Foggy Fitness with Friends!
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: bobramani62, Achilles Estavillo (SideOut/JabJab/Scorpion K, Dick Clark, Wayne Frost (Takedown), Aryaman Kulkarni (MasterChef), Srikanth Bondada (BabeRuth), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 8 🔥 Warm-Up (5 min) • 20 Side-Straddle Hops • 10 Arm Circles (fwd/back) • 10 Imperial Walkers • 10 Windmills DC Stretches Mosey toContinue reading “Foggy Fitness with Friends!”
Burping down Burd St. @the Swamp
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: arm circles, windmills, squats, sprinklers, and ssh x10 THE THANG: mosey down Burd St. to the Pennington Track. 4 Burpee stations 7 burpees each. Bonus exercise, Smurf jacks x10 at Smurf JackContinue reading “Burping down Burd St. @the Swamp”