AO: The SOT Q: Hitchcock (Randy Sherman) , PAX: Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman) FNGs: None COUNT: 3 WARMUP: OYO THE THANG: Climb MARY: None ANNOUNCEMENTS: Camp Out at Scar Us come for part or all. 3 pm sat hike- 9 am sun am departure COT: Gratitude for brothers andContinue reading “The SOT Stairs”
Category Archives: Backblast
The OAK
AO: The Oak Q: Shane Vergari (Cuttthroat) , PAX: Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King), Ramesh Adusumilli (Shades) FNGs: None COUNT: 3 STAY PUT WARMUP: – SSH × 25 – Imperial Walkers × 15 – Hillbillies × 15 – Weed Pickers × 10 – Windmills × 10 – Merkins × 10 – Squats ×Continue reading “The OAK”
The Swamp Kettle Bell BD
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Sunny The Machine Sehgal, Paul Harrison (Launchpad) FNGs: None COUNT: 5 WARMUP: 10X SSH, 10X Wind Mills, DC Exercises-Plank-Leg Stretch-Thunder both sides-Good morning-Upward dog-baby stretches. THE THANG: 20X of each exercise with Kettlebell/coupon 1)Continue reading “The Swamp Kettle Bell BD”
BigHouse Weekday
AO: The Big House Q: Sachin Kulkarni (Scoop) , PAX: M B (F3 Aviator), Sachin Kulkarni (Scoop), Uday Jain (WallE) FNGs: None COUNT: 3 WARMUP: Arm circles Imperial walkers Herd the chickens Baby motivator (5) THE THANG: 3 rounds of 20 merkins, 20 squats, 20 thrusters Mosey 3 rounds of 20 gaspumps, 20 dry docks,Continue reading “BigHouse Weekday”
30/30 Coupon workout
AO: The Rising Q: Aryaman Kulkarni (MasterChef) , PAX: Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown) FNGs: COUNT: 7 WARMUP: SSH, arm circles, circle arms, windmills, Michael Phelps, DC stretches THE THANG: Broke up intoContinue reading “30/30 Coupon workout”
[Run with Risky] Run with Risky and friends in Cranbury.
AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: W. Jason Griffith (F3 Risky Business), Harjot Pannu (Cruiser), Thunder FNGs: COUNT: 3 WARMUP: OYO Pre run THE THANG: cRANbury Main Street loop and some extra miles to make it Hate miles for Risky and Half of Half for YHC. MARY: None ANNOUNCEMENTS: Thirsty ThursdayContinue reading “[Run with Risky] Run with Risky and friends in Cranbury.”
Yacht Club Tuesday Building Block
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal FNGs: None COUNT: 2 WARMUP: OYO THE THANG: Run along Edinburgh Rd since Bear citing last week. MARY: No Mary ANNOUNCEMENTS: Camp at ScarU, Pax needed for Blue Ridge COT: Run in solidarity with brothers.
Arise: August 16th, 2026
News and Notes from the F3 Princeton AOs, and the F3 Nation Shout Outs 📣 Shout Out and Happy Birthday to Striper and nice work checking in from Quebec! 🇨🇦 – Quebec- birthday dance. Thanks for the birthday wishes. Barry Brown (Striper) 📣 Shout Out to Hitchcock for hosting movie night at the home ofContinue reading “Arise: August 16th, 2026”
Prime Time 17th Aug Editon
AO: The Rising Q: W. Jason Griffith (F3 Risky Business) , PAX: Ramesh Adusumilli (Shades), Aryaman Kulkarni (MasterChef), Morpheus, W. Jason Griffith (F3 Risky Business), Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 6 It was muggy, wet, and 70°, but six pax came out for a total body beat down. YHC likesContinue reading “Prime Time 17th Aug Editon”
MaryRound
AO: The Swamp Q: Paul Harrison (Launchpad) , PAX: Dustin Crosby (Khaleesi), Alan Hockenjos (Walden), Switchblade (Jack C.), Paul Harrison (Launchpad), Curtis Hoberman (Dos Equis), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 6 WARMUP: Neck Rolls, Arm Stretches, Trunk Twists, Windmills, and Weed Pickers THE THANG: – 5 rounds of 5 “Mary” style core exercisesContinue reading “MaryRound”