AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal FNGs: None COUNT: 3 Core to Full body to Catch me WARMUP: DC stretches Shakira (Hips Don’t Lie) Open/Close Gate Calf Raises THE THANG: 3 Thangs: 1. Bruce Lee – 6 absercises / 3 rounds / 20Continue reading “Abs-ercise to get Jacked Up so you can Catch Me”
Category Archives: Backblast
Magnificent 7/10 Bday Cooper Looper Workout
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: gradycorns, squats, windmills, sprinklers, & SSH X10 THE THANG: Swamp Thang1- Magnificent 7 Merkins aka Yul Brynners (born 7/11, 1 day off) 7 different Merkins X10 Carolina drydocks, wide, regular, ranger, diamond,Continue reading “Magnificent 7/10 Bday Cooper Looper Workout”
Stadium stairs
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), MIGUEL SALINAS (Cool Breeze), Elliot Gordon, Srikanth Bondada (BabeRuth), Slugger,Rembrandt , Josh-to-be-named FNGs: 1 Josh-to-be-named COUNT: 8 WARMUP: basic standing stretches THE THANG: once around the stadium stairs! MARY: none ANNOUNCEMENTS: thirsty Thursday TBA, F3 campout mid-August COT: thankful for our growing group!
We Get By with a little Help from our Friends!
AO: backblasts Q: Marc Rubenstein (ScarU) , W. Jason Griffith F3 Risky Business PAX: Herve Francois (Stingray), Aryaman Kulkarni (MasterChef) FNGs: None COUNT: 4 WARMUP: DC stretches, 5 motivators THE THANG: Hill 5 Workout THANG 1: x 25 then take the Hill Upper Body: Incline Merkins Lower Body: Step Ups Core: Dead Bugs Cardio: Burpees/SSHContinue reading “We Get By with a little Help from our Friends!”
“Shirts On” ruck walk
AO: backblasts Q: Dick Clark PAX: MIGUEL SALINAS (Cool Breeze), Hitchcock (Randy Sherman), Josh to-be-named FNGs: 1 Josh to-be-named COUNT: 4 WARMUP: basically standing stretches THE THANG: 35 minutes around the university MARY: none ANNOUNCEMENTS: Thirsty third Thursday TBD COT: thankful for new Pax!
Seven Heaven
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Matt Hopkins (Brisket), Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business, Marc Rubenstein (ScarU), Dick Clark, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Thunder FNGs: None COUNT: 9 Today is 7/7/25 (if you do 2+5=7)… Why not 4 corners multiple of 7 (aka 7 of Diamonds)…Continue reading “Seven Heaven”
OTB moving-truck day with Grassy Knoll
AO: backblasts Q: Dick Clark , Fred Kelly (Grassy Knoll) PAX: Aryaman Kulkarni (MasterChef) FNGs: None COUNT: 3 WARMUP: take a deep breath… THE THANG: 4 hours moving furniture and boxes from apartment to apartment, in 90-degree weather MARY: none needed ANNOUNCEMENTS: time to sleep COT: thankful for the team
12 corners
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: – arm circle, circle arm – SSH – Moroccan night club – weed picker – windmill – imperial walker THE THANG: – 4 corners variation – at each “corner” of theContinue reading “12 corners”
[wear-in-the-world-f3-princeton-pax] F3 Boston Bootcamp became 3 Bro Cambridge Run
AO: wear-in-the-world-f3-princeton-pax Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Yuke, Alkaseltzer FNGs: None COUNT: 3 Downranged at F3 Boston – The Coliseum… Yuke (F3 Boston Nant’an) did not expect anyone showing. No bootcamp planned. He was going to run 1hr / 7min pace / 8mi solo. But Alkaseltzer & I showed upContinue reading “[wear-in-the-world-f3-princeton-pax] F3 Boston Bootcamp became 3 Bro Cambridge Run”
76 Workout
AO: backblasts Q: Steven Squibb (Splinter) PAX: Steven Squibb (Splinter), Dr Jeckyll FNGs: None COUNT: 2 WARMUP: Mosey, butt kickers, high knees, side shuffles, karaokes, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, imperial walkers THE THANG: Four corners (25 reps each exercise, 26 last round) 1 – shoulder taps,Continue reading “76 Workout”