AO: backblasts Q: Swish (Stephen Vaccaro) , RedCoat PAX: Brian Huang (Zelda), Harkawal G.O.A.T, Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, Fred Kelly (Grassy Knoll), Matt Hopkins (Brisket), Nick FNGs: 1 Nick COUNT: 10 WARMUP: Good mornings, Windmills, Michael Phelps, Trap taps, Motivators (5) Mosey around lower parking lot Downwards dogsContinue reading “Army Fitness Test Prep”
Category Archives: Backblast
BurpeeCar-atTheSwamp-2025-12-11
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 33 deg, windy at times WARMUP: windmills, squats, :muscle: :pretzel:, SSH THE THANG: bonus: drop and do 2 burpees every time you see a car driving around (bus, garbage trucks and parkedContinue reading “BurpeeCar-atTheSwamp-2025-12-11”
Stadium Stairs
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), Fernando (F3/Cyclone), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 4 WARMUP: OYO THE THANG: one time around the stadium stairs, Jeeves MARY: none ANNOUNCEMENTS: party on Fri 19th at DC’s house COT: thankful for the mutual support of the brothers
Le Tour de WWCP
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Killbill, W. Jason Griffith (F3 Risky Business), JM ROONEY (GROVER), Morpheus, Thunder FNGs: None COUNT: 6 WARMUP High knees in place – 20 count Butt kickers – 20 count Toy soldiers forward & back – 10 each way Fast feet (football drill) – 15 seconds 3 burpees LungesContinue reading “Le Tour de WWCP”
Cold ruck at PU
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman) FNGs: None COUNT: 2 WARMUP: it was ALL “warm up”! THE THANG: 45 minutes ruck at the Uni campus MARY: none ANNOUNCEMENTS: vote for preferred holiday party Friday! COT: thankful for cold that makes us appreciate warm!
Remember Pearl Harbor
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Brian Huang (Zelda), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Marc Rubenstein (ScarU), Ramesh Adusumilli (Shades) FNGs: None COUNT: 6 12/7/1941 – Pearl Harbor – Rememberance WARMUP: – DC Stretches – Head Shoulders Knees Toes – Parking Lap – Motivator – Johnny Chinoock – Hill Billy –Continue reading “Remember Pearl Harbor”
Ruck and run around the Uni
AO: backblasts Q: Dick Clark PAX: Srikanth Bondada (BabeRuth), Achilles Estavillo (SideOut/JabJab/Scorpion K, Subramanian Triprayar (F1), Fernando (F3/Cyclone) FNGs: None COUNT: 5 WARMUP: standing stretches THE THANG: 40 minutes rucking and running around the university campus MARY: none ANNOUNCEMENTS: Solstice Ruck Dec 20th, 8p. COT: thankful for guys who do difficult things in the predawn
Friday Ruck Canal
AO: friday-the-ruck-canal Q: Brian Huang (Zelda) PAX: Hitchcock (Randy Sherman), Dick Clark, Marc Rubenstein (ScarU), Lucy FNGs: None COUNT: 4.5 WARMUP: open gate, close gate, touch the ground/toes, calf stretches, calf raises THE THANG: 45 mins of rucking and chatting MARY: ANNOUNCEMENTS: Special Olympics 3K tomorrow to support Superfly in Lawrenceville (11 am), big chillContinue reading “Friday Ruck Canal”
KrampusNacht Beatdown @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: arm circle arms, arm/shoulder stretch, Michael Phelps, windmills, weed pickers, ssh X12 THE THANG: Krampus Night came early at the Swamp. Krampus doles out beatings for naughty children. K- Kraken Burpees x12 Mosey 1/2 loop R-Continue reading “KrampusNacht Beatdown @theSwamp”
Locomotion
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Matt Hopkins (Brisket), Launchpad (Paul Harrison), Wayne Frost (Takedown), Ramesh Adusumilli (Shades) FNGs: None COUNT: 5 Locomotion- movement or ability to move from one place to another… we kept moving to keep warm on 31° windy gloom… Welcomed, first time at The Rising, Launchpad (Paul Harrison) WARMUP:Continue reading “Locomotion”