AO: The Ruck Q: Brian Huang (Zelda) , PAX: Dick Clark, Hitchcock (Randy Sherman), Fred Kelly (Grassy Knoll), Brian Huang (Zelda) FNGs: COUNT: 4 WARMUP: open gate, close gate, calf stretches THE THANG: 40 mins of rucking or running MARY: ANNOUNCEMENTS: Pennington day tomorrow! Come for a beatdown at Rosedale park if you can andContinue reading “The Ruck”
Category Archives: Backblast
Expedition & Adventure
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), JM ROONEY (GROVER), Patrick Chow (Black Hole), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 WARMUP: Neck Rolls, Arm Circles, Shoulder Stretches, Weed Pickers, and SSH THE THANG: Today is the 222nd anniversary of Meriwether Lewis and William Clark’s departureContinue reading “Expedition & Adventure”
The OAK
AO: The Oak Q: Shane Vergari (Cuttthroat) , PAX: Ramesh Adusumilli (Shades), Morpheus, Lokesh Ghanta (RHI), Shane Vergari (Cuttthroat), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King), 1 FNGs: 1 1 COUNT: 8 WARMUP: Mosey Warm-Up Lap Easy jog around the AO Dynamic Warm-Up Perform together: – 20 SSHContinue reading “The OAK”
The SOT Stairs
AO: The SOT Q: Dick Clark , PAX: Dick Clark, Hitchcock (Randy Sherman), Deep Thapliyal (Mulligan) FNGs: None COUNT: 3 WARMUP: OYO stretch THE THANG: one round of the stadium stairs, as fast as you can! MARY: none ANNOUNCEMENTS: Pennington Day, Saturday COT: thankful for the brothers who keep us company
Forty Seven!
AO: The Rising Q: Matt Hopkins (Brisket) , PAX: Magellan (F3 West Houston), Matt Hopkins (Brisket), Marc Rubenstein (ScarU), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 8 47th Birthday Beatdown! WARMUP SSH x47 Imperial Walkers x20 Walk out MerkinsContinue reading “Forty Seven!”
Yacht Club
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runners Stretch THE THANG: Run from MCP east MARY: No Mary ANNOUNCEMENTS: Check Slack COT: Run in solidarity with brothers.
[Run with Risky] Run with Risky and friends in Cranbury
AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: Brian Huang (Zelda), Harjot Pannu (Cruiser), W. Jason Griffith (F3 Risky Business) FNGs: COUNT: 3 WARMUP: OYO THE THANG: Cranbury Main St run with Risky and friends. Lots of chat with Zelda on his Down Under traveling stories. MARY: None ANNOUNCEMENTS: F3 Swamp manniversary onContinue reading “[Run with Risky] Run with Risky and friends in Cranbury”
Annihilation day at TheSwamp
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Launchpad (Paul Harrison) FNGs: None COUNT: 3 Conditions: 49 deg WARMUP: windmills, arm circle, circle arm, toe touches, farmer carry to back of building for stairs (wind shelter) THE THANG: Happy PET day! 511 keV is energy ofContinue reading “Annihilation day at TheSwamp”
3 on 3 on 4 corners
AO: The Rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Thunder, Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 3 3 exercises on each diamond corner… WARMUP: Parking Lap Stretches Arms Circle Arms 10x IW 10x M Phelps 10c THE THANG: Start at 7 count – goes up by 7Continue reading “3 on 3 on 4 corners”
Yacht Club Sunday
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Rolling Stones, Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal FNGs: None COUNT: 3 WARMUP: Runners Streches THE THANG: Running through MCP MARY: No Mary ANNOUNCEMENTS: Pennington Day Next Sat. watch slack for deets COT: Running in solidarity with brothers.