AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Knight2F3 FNGs: None COUNT: 4 WARMUP: quick stretches THE THANG: run 5-14 miles your choice! MARY: none ANNOUNCEMENTS: Dads + camp aug 16 hitchcock aug 29 or 30 COT: gratitude for brothers and 2.0s
Category Archives: Backblast
Stadium run-walk
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 3 WARMUP: basically stretch THE THANG: 45 minutes around the track, mostly 100 meters walk, then 100 meters run, repeato. Building up our stamina, for all us guys early in the recovery or development cycle! MARY: none. ANNOUNCEMENTS: F3Continue reading “Stadium run-walk”
InspirationStation-BHatBH-2025-07-26
AO: ao-the-big-house Q: Patrick Chow (Black Hole) PAX: Curtis Hoberman (Dos Equis), Harjot Pannu (Cruiser), Pharaoh, beater, Marc Rubenstein (ScarU), Srikanth Bondada (BabeRuth), M B (F3 Aviator), Hitchcock (Randy Sherman), Sachin Kulkarni (Scoop), Uday Jain (WallE), Justin Taffer (Sandtrap), ManU FNGs: None COUNT: 13 Conditions: 71 and clear WARMUP: 20 batwings (⭕️ :muscle:, :muscle:⭕️, :seal:Continue reading “InspirationStation-BHatBH-2025-07-26”
Delaware sunrise at the Anchor
AO: backblasts Q: seighaomuso PAX: Dick Clark, Nightwalker, Shooter, Nick-To-Be-Named FNGs: 1 Nick-To-Be-Named COUNT: 5 WARMUP: basic round of calisthenics: 20 each of Colon, Merkens, SSH, IW, windmill. THE THANG: a gutbuster! #1: do each set four×: 15 each of BBSU, leg lift, American hammer, shoulder taps, then 400 m mosey. #2: a core exerciseContinue reading “Delaware sunrise at the Anchor”
Ruck and run on D&R canal on Friday
AO: friday-the-ruck-canal Q: Fred Kelly (Grassy Knoll) , Dick Clark PAX: Attila (Jeremy Stitts), Dick Clark, Hitchcock (Randy Sherman), Elliot Gordon, Marc Rubenstein (ScarU), Prasanna Kodi, Fred Kelly (Grassy Knoll), Killbill, Alchemy FNGs: None COUNT: 9 WARMUP: various stretches THE THANG: ruck and run the D&R canal MARY: None ANNOUNCEMENTS: Dad camp Aug 16-17, HitchcockContinue reading “Ruck and run on D&R canal on Friday”
STRETCH…..ARM STRONG!
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Killbill FNGs: None COUNT: 4 WARMUP: DC stretches THE THANG: We did 3.5 rounds of stretching, followed by heavy weight reps which increased from 5-25 with mosey in between. Arm STRONG: with Coupons: Rows, Chest Press, Biceps, Tricep Dips, OverheadContinue reading “STRETCH…..ARM STRONG!”
Stadium on Thursday
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), Attila (Jeremy Stitts), Fred Kelly (Grassy Knoll), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 5 WARMUP: basic stretch THE THANG: once around the lower course steps of the stadium. A couple of guys did some jogging around the football field, on the brand new artificial turf! MARY:Continue reading “Stadium on Thursday”
Repetitions and Ripples at Riverfront
AO: ao-the-anchor Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Victor Fields [night walker], seighaomuso FNGs: None COUNT: 3 Impromptu Q at The Anchor.. WARMUP: Stretches Motivators 5 Shakira 10IC THE THANG: EMOM (7 minutes) / AMRAP – each thang has 7 exercises for 1 minute each..,do as many repetitions as possible in 1 min… Thang1: HallelujahContinue reading “Repetitions and Ripples at Riverfront”
Take the Hill
AO: backblasts Q: Herve Francois (Stingray) PAX: Marc Rubenstein (ScarU), Flatbush (Malik Cobb), Wayne Frost (Takedown), Maverick FNGs: None COUNT: 6 WARMUP: Arm circles – 10 forward & 10 backward – Chest stretch – arms behind back and look up to cycle – touch toes – Quad stretch – right leg – 10 sec –Continue reading “Take the Hill”
BeSomeoneDay-atTheSwamp-2025-07-21
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 3 Conditions: 67 deg, dry and clear WARMUP: na THE THANG: Be Someone Day – 1 in 10 kids are abused by age 18 (every 10th rep is a burpee) B – Bat wing ( :muscle: ⭕️,Continue reading “BeSomeoneDay-atTheSwamp-2025-07-21”