AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Uday Jain (WallE), Ryan K. (Scrubbing Bubbles), JM ROONEY (GROVER) FNGs: None COUNT: 4 Conditions: 56 deg WARMUP: Abe Vigodas, IW, ArmCircles, CircleArms 4ct-ICx 10 THE THANG: A celebration of :100: 1) 11s across the street: big bois and merkins 2) Rt 45 at the drop offContinue reading “100TheSwamp-10-14-2024”
Category Archives: Backblast
Awesome Sunday long run group
AO: backblasts Q: Dick Clark PAX: Alex (Spine) Englert, Deep Thapliyal (Mulligan), Pharaoh, Skynet, Srikanth Bondada (BabeRuth), Sunny The Machine Sehgal FNGs: None COUNT: 7 WARMUP: Stretch OYO THE THANG: second half of Princeton half marathon route:8-plus miles for everyone, 9-minute pace! MARY: not today ANNOUNCEMENTS: A. Elevate campaign! COT: love the beauty day!
Late Sunday Final Training Run
AO: backblasts Q: Marc Rubenstein (ScarU) , Achilles Estavillo (SideOut/JabJab/Scorpion K PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K FNGs: None COUNT: 2 WARMUP: no stretching today THE THANG: a HOT 8.5 MARY: none ANNOUNCEMENTS: final week before AC COT: Grateful for brothers
Rusty Gate VQ: Richmond ROTC workout
AO: backblasts Q: Dick Clark PAX: beater, Patrick Chow (Black Hole), Ryan K. (Scrubbing Bubbles), Sachin Kulkarni (Scoop), Sherlock, Skynet, Uday Jain (WallE), Rusty Gate VQ FNGs: None COUNT: 9 WARMUP: DC warmup THE THANG: Four stations of 25m movements, 6 minutes on, 2 minutes off each. Army-type stuff! And 5 minutes of When AnimalsContinue reading “Rusty Gate VQ: Richmond ROTC workout”
Friday canal ruck and run
AO: backblasts Q: Dick Clark PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Attila (Jeremy Stitts), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Rusty Gate FNGs: None COUNT: 6 WARMUP: abbreviated DC stretch THE THANG: a full 60 minutes of either rucking or running on the canal. Great workout! MARY: no time for that! ANNOUNCEMENTS: fundraiser coffeeteria breakfast onContinue reading “Friday canal ruck and run”
SOT Stadium on Thursday
AO: backblasts Q: Dick Clark PAX: Attila (Jeremy Stitts), Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Pharmer FNGs: None COUNT: 7 WARMUP: stretch OYO THE THANG: once around the stadium on the steps, combined with some jogging on the field, for those that do that sort of thing… MARY:Continue reading “SOT Stadium on Thursday”
Rise of the Phoenix
AO: backblasts Q: beater PAX: Phoenix, Skynet, Uday Jain (WallE), Sherlock, Noodle, Manish Bhansali (F3 – Aviator), Pierre-Eloi Milcent B (F3 – Boxer) FNGs: None COUNT: 8 WARMUP: SSH, fwd arm circles, OH clap, copperhead squats Partner up. THE THANG: Dora – styled block party. Rd 1: partner 1 does uneven block merkins while partnerContinue reading “Rise of the Phoenix”
Six Street Striders
AO: run-with-risky Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , W. Jason Griffith F3 Risky Business PAX: Marc Rubenstein (ScarU), Harjot Pannu (Cruiser), Steve O (Mercury), RedCoat FNGs: None COUNT: 6 There’s always a ‘ran’ in cRANbury! WARMUP: OYO THE THANG: 6 were running through the cRANbury neighborhood. Risky did his early Pre-run. MARY: None ANNOUNCEMENTS: UpcomingContinue reading “Six Street Striders”
Air BnB!
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Edgar Moran (Grasshopper), None FNGs: 1 None COUNT: 3 Air BnB… Air Squat then use the Bench for certain exercises and Bricks (b) for the others. WARMUP: DC Stretches Motivator – 5c Shakira “Hips Don’t Lie” – 10c ea clock/counter clock-wiseContinue reading “Air BnB!”
FREEDOM – WO
AO: backblasts Q: Erik Cabral (Styx) PAX: Edgar Moran (Grasshopper), Sunny The Machine Sehgal, Fred Kelly (Grassy Knoll), Herve Francois (Stingray) FNGs: None COUNT: 5 WARMUP: Full body stretches THE THANG: F – Fire Drill R – Rockette Dips E – Everest (with sandbags) E – Elf on the Shelf D – Dominoes M –Continue reading “FREEDOM – WO”