AO: ao-the-oak Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Killbill FNGs: None COUNT: 5 WARMUP: arm circles, circle arms, windmills, DC stretches THE THANG: Side Shoulder Hops x10 Pistol Squats x10 or 1 minute Plank Obama to the end of the parking lot/halfwayContinue reading “Spooktober Workout”
Category Archives: Backblast
Pumpkin Patch Pounder (P3) Workout @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: arm circle arms, arm pretzels, Phelps, arm Xbody shoulder stretch, leg xtension stretch, ssh x10 THE THANG: Pumpkin coupon for all the Swampers provided. Mosey between stations (patches) and use your couponContinue reading “Pumpkin Patch Pounder (P3) Workout @theSwamp”
F corners and coloseum full body workout
AO: backblasts Q: Wayne Frost (Takedown) PAX: Deep Thapliyal (Mulligan), Dick Clark, Harjot Pannu (Cruiser), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Master Chef FNGs: None COUNT: 9 WARMUP: various stretches THE THANG:4 corners and coloseum 20 counts 1: dips, step ups, decline merkins, incline merkins,Continue reading “F corners and coloseum full body workout”
MUSKOX-atTheSwamp-2025-10-20
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Paul Harrison (Launchpad), Dustin Crosby (Kolisi), Switchblade (Jack C.) FNGs: None COUNT: 6 Conditions: 55 deg and light rain WARMUP: windmill, Michael Phelps, Imperial Walker, in cadence, 10 reps, mosey to blacktop THE THANG: Anchorage-inspired WO, saw Muskox at Wildlife conservationContinue reading “MUSKOX-atTheSwamp-2025-10-20”
Repeat Twenty is Plenty
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown) FNGs: None COUNT: 3 WARMUP: 20 exercises – 20 counts each… Why not repeat what was done last week at The Oak – it’s 10/20 today… WARMUP: Stretches Motivators (5) Sun-god (Arms Circle Arms with one leg out)Continue reading “Repeat Twenty is Plenty”
A PU ruck
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Subramanian Triprayar (F1), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 4 WARMUP: stretch OYO THE THANG: 50 minutes rucking or running around the Princeton campus. Nice morning! MARY: none ANNOUNCEMENTS: Oct 25 is Morris Manniversary, Nov 7 is Hitchcock night at DC’s house COT: thankful forContinue reading “A PU ruck”
Final Long Run Before MCM
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Harjot Pannu (Cruiser), Harkawal G.O.A.T, Deep Thapliyal (Mulligan) FNGs: None COUNT: 5 WARMUP: stretching THE THANG: 8-10 miles MARY: stretching ANNOUNCEMENTS: none COT: grateful for the people and the process for training for marathon
US Army fitness test
AO: backblasts Q: Swish (Stephen Vaccaro) , RedCoat PAX: Brian Huang (Zelda), divesh, Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Unicorn, Luke FNGs: 1 Luke COUNT: 9 WARMUP: Michael Phelps Trap taps Downward dog Thread the needle Slow squats Jump in place Run in place THE THANG: 3 unbroken hex barContinue reading “US Army fitness test”
Watson Workout (Beatdown)
AO: ao-the-anchor Q: Nick Behmke (Watson) PAX: Alan Hockenjos (Walden), Dick Clark, Nightwalker, ArtofWar, The Mentor FNGs: None COUNT: 6 WARMUP: Arm Circles (Forward / Back) 10x/ea Hay Baler – 20x Boot Strapper – 10x Air Squat – 10x THE THANG: Block 1: Prowler Push-up – 10x Body Weight Squats (2 sec pause @ bottom)Continue reading “Watson Workout (Beatdown)”
Tennis courts circuit
AO: backblasts Q: RedCoat PAX: Swish (Stephen Vaccaro), Herve Francois (Stingray), Brian Huang (Zelda), Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion K, divesh, Elliot Gordon, Henry W Lee 8569, Patrick Chow (Black Hole), Sunny The Machine Sehgal, Wayne Frost (Takedown), Franchise, Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Matt Hopkins (Brisket), Tom Yanagi (Whistleblower), Unicorn, LoudspeakerContinue reading “Tennis courts circuit”