AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Aryaman Kulkarni (MasterChef), Sunny The Machine Sehgal, Wayne Frost (Takedown), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Barry Brown (Striper), Steve Austin, Big Peaks, Scrambled, Cheese Head FNGs: 1 Cheese Head COUNT: 12 WARMUP: these standing stretches THE THANG: 45 minutes on the canal, Towpath, headedContinue reading “Canal Ruck with Pax from frontier!”
Category Archives: Backblast
Beach-body Workout aka Swampbody Workout
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 1 WARMUP: armcircles forward, squats, armcircles reverse, sprinklers, ssh X10 THE THANG: Get in beach body shape Burpees, No Surrenders, Dips, Foxholes, Imp WalkersX20 Mosey 1 lap Repeat, x15 repeat X10 Last set of Burpees replaced with “Swampees” a burpee with anContinue reading “Beach-body Workout aka Swampbody Workout”
Stadium on Thursday
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), MIGUEL SALINAS (Cool Breeze), Attila (Jeremy Stitts), Pharmer, Bluegrass FNGs: None COUNT: 6 WARMUP: basic standing stretches THE THANG: once around the stadium stairs, lower course only, a strong pace by all! MARY: none ANNOUNCEMENTS: family picnic Friday afternoon, Titusville! COT: thankful for guys at aContinue reading “Stadium on Thursday”
1 WAnchor
AO: backblasts Q: Steven Squibb (Splinter) PAX: Steven Squibb (Splinter) FNGs: None COUNT: 1 WARMUP: mosey, butt kickers, high knees, side shuffle each side, karaoke each side, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, imperial walkers THE THANG: Shredder from DareBee website (check it out) Air squats x20, merkinsContinue reading “1 WAnchor”
Life is better with a Partner!
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: bobramani62, Curtis Hoberman (Dos Equis), Fred Kelly (Grassy Knoll), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Jeff Lee (The Carpenter), Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, ShutUpRichard FNGs: None COUNT: 11 WARMUP Motivators: Down from 7 Windmills: 10 reps Imperial Walkers:Continue reading “Life is better with a Partner!”
Reflections
… to the Men of F3 Nation of the Commonwealth of Pennsylvania The Fifth Annual Keystone Convergence City Island, Harrisburg, Pennsylvania 28 June 2025 Photograph: Railway Bridge at the Susquehanna River, Harrisburg, PA This world needs more men like us: strong in body, character in virtue, doing the right thing at all times, caring forContinue reading “Reflections”
Stadium area walk
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), MIGUEL SALINAS (Cool Breeze), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 4 WARMUP: basic stretches THE THANG: 40 minutes, walking around the Princeton campus, including around the newly built engineering buildings near the stadium. Pretty cool! MARY: None ANNOUNCEMENTS: July 4 family day COT: thankful forContinue reading “Stadium area walk”
It’s a HIIT & RUN at The Rising
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Matt Hopkins (Brisket), Sunny The Machine Sehgal, Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Dick Clark FNGs: None COUNT: 8 YHC repeated the beatdown at The Oak. Difference, more choices on wheel of misfortune. WARMUP: DC stretches Shakira M Phelps withContinue reading “It’s a HIIT & RUN at The Rising”
Graduation Day
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Dick Clark, Harjot Pannu (Cruiser), seighaomuso, Steven Squibb (Splinter), Nightwalker, Triple L, Dr. Jeckyll FNGs: 1 Dr. Jeckyll COUNT: 8 WARMUP: DC STRETCHES! THE THANG: Entire below x 2 Thang 1: Pre-school (core) LBC’s 20 Flutter kicks 20 Mosey Thang 2: Elementary School (lower body) Slow squats 20Continue reading “Graduation Day”
Rucking on the canal
AO: friday-the-ruck-canal Q: MIGUEL SALINAS (Cool Breeze) , Marc Rubenstein (ScarU) PAX: Barry Brown (Striper), Fred Kelly (Grassy Knoll), Pharmer, MIGUEL SALINAS (Cool Breeze), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Rikers, Photofinish FNGs: None COUNT: 8 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: