AO: backblasts Q: Erik Cabral (Styx) , Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Manish Bhansali (F3 – Aviator), Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business, Deep Thapliyal (Mulligan) PAX: Sunny The Machine Sehgal, Matt Hopkins (Brisket), Dick Clark, Marc Rubenstein (ScarU), Erik Cabral (Styx), Wayne Frost (Takedown), Edgar Moran (Grasshopper), Flatbush (MalikContinue reading “AO: The Rising”
Category Archives: Backblast
[ao-the-stadium] Sunday run
AO: ao-the-stadium Q: Dick Clark PAX: Ritesh Mitra (Munchies), Skynet, Subramanian Triprayar (F1), Sunny The Machine Sehgal FNGs: None COUNT: 5 WARMUP: stretch OYO THE THANG: 45 minutes of run, at your own pace! MARY: Mari stayed home in bed… ANNOUNCEMENTS: Delaware water, gap hike, and memorial day weekend out in Pennsylvania COT: thankful toContinue reading “[ao-the-stadium] Sunday run”
Canal Ruck
AO: backblasts Q: Dick Clark PAX: Attila (Jeremy Stitts), Hitchcock (Randy Sherman), Wayne Frost (Takedown) FNGs: None COUNT: 4 WARMUP: stretch OYO THE THANG: an hour along the towpath MARY: none ANNOUNCEMENTS: Mt. Tammany hike Sat. 11th COT: thankful for support of brothers
Stadium on Thursday, in the mist
AO: sot-stadium-on-thursday Q: Dick Clark PAX: Erik Cabral (Styx), Hitchcock (Randy Sherman), Attila (Jeremy Stitts) FNGs: None COUNT: 4 WARMUP: stretch OYO THE THANG: Around the stadium, classic style! MARY: Mary stayed in bed today, she doesn’t like the stadium… ANNOUNCEMENTS: Mount Tammany hike a week from Saturday, and Hitchcock movie, date, TBD. COT: congratulationsContinue reading “Stadium on Thursday, in the mist”
Cleveland Challenge + Half Marathon
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Matt Hopkins (Brisket), Srikanth Bondada (BabeRuth), Edgar Moran (Grasshopper), W. Jason Griffith F3 Risky Business FNGs: None COUNT: 6 WARMUP: Imperial Walkers, Tippy Taps, SSH THE THANG: Wheel workout with Merkins in the middle, BBSU at 25 yards east and west and Biceps curlsContinue reading “Cleveland Challenge + Half Marathon”
Eccentric Coupon Work
AO: ao-the-big-house Q: Skynet PAX: beater, Dick Clark, Manish Bhansali (F3 – Aviator), Uday Jain (WallE) FNGs: None COUNT: 5 WARMUP: side straddle hops, arm circles, circle arms, imperial walkers, tippy taps THE THANG: 7 coupon exercises x 15 reps followed by a mosey, then rinse and repeat x 4 1. Grave digger 2. KettleContinue reading “Eccentric Coupon Work”
Stadium (and run) on Thursday!
AO: sot-stadium-on-thursday Q: Dick Clark PAX: Alex (Spine) Englert, Deep Thapliyal (Mulligan), Erik Cabral (Styx), Hitchcock (Randy Sherman), Skynet FNGs: None COUNT: 6 WARMUP: basically stretch OYO. THE THANG: three for the stadium stairs, and three for a good run, more hills than normal, and a pretty stiff pace! MARY: (no Mary needed, with thatContinue reading “Stadium (and run) on Thursday!”
Route 66 “Swamp Classic”
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Patrick Chow (Black Hole), JM ROONEY (GROVER), Newman FNGs: None COUNT: 5 WARMUP: – 8 motivators – DC stretches THE THANG: – 3 Rounds of Route 66 (run, 1 rep, run, 2 reps, up to 11) – Rd1: Squats – Rd2: Merkins – Rd3:Continue reading “Route 66 “Swamp Classic””
Laps Around the Square
AO: ao-the-big-house Q: Noodle PAX: Alex (Spine) Englert, Curtis Hoberman (Dos Equis), beater, Dick Clark, Uday Jain (WallE), Nutria FNGs: None COUNT: 7 Disclaimer F3 Mission and Principles WARMUP: SSH IC x 20 Weed Pickers IC x 15 Arm Pretzels IC x 15 Imperial Walkers IC x 15 IC THE THANG: Mosey around Palmer SquareContinue reading “Laps Around the Square”
Earth day 🌎 at TheSwamp 04222024
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), Curtis Hoberman (Dos Equis), Dustin Crosby (Kolisi), Uday Jain (WallE), Ryan K. (Scrubbing Bubbles), Switchblade FNGs: None COUNT: 7 Conditions: 32 deg :cold_face: WARMUP: none THE THANG: 2 rounds of each exercise at 27 reps each for 54 total = years since Earth dayContinue reading “Earth day 🌎 at TheSwamp 04222024”