AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Ritesh Mitra (Munchies) FNGs: None COUNT: 2 WARMUP: Motivators – 5 M. Phelps with kickback -10ic Abe Vigoda – 10ic Stretches – 10c ea THE THANG: Thang1: 10ic each Plank Jacks Shoulder Taps Mt Climbers Mosey half parking lot Flutters Rosalita Dollys Mosey Trail Route LBC BBSUContinue reading “inTENtionally inTENse – 3 of a (some) kind Edition – (S1E3)”
Category Archives: Backblast
Workin’ the (sand)bag
AO: backblasts Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), Uday Jain (WallE), beater, JM ROONEY (GROVER), Dustin Crosby (Kolisi), Patrick Chow (Black Hole), David Sherry (Bucky), switchblade FNGs: None COUNT: 9 WARMUP: SSH Arm circle / circle arms Weed pickers DC stretches Mosey ~500 m THE THANG: Round 1 Tabata-style workout withContinue reading “Workin’ the (sand)bag”
Monday Morning Block Party 🎉🎉🎉
AO: backblasts Q: Matt Hopkins (Brisket) PAX: Dick Clark, Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business, Attila (Jeremy Stitts), Achilles Estavillo (SideOut/JabJab/Scorpion K, Vijay Aluwalia (Four Seasons), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 8 Warmup Lap around the lot to warm up DC Stretches Thang – Route 66 Murder Bunnies MurderContinue reading “Monday Morning Block Party 🎉🎉🎉”
inTENtionally inTENse – The Boss Edition (S1E2)
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Curtis Hoberman (Dos Equis), Manish Bhansali (F3 – Aviator), Uday Jain (WallE) FNGs: None COUNT: 4 “The Boss” is not the Prison Warden or “The Boss” among all the prisoners.  “The Boss” refers to B. Springsteen.  He has the song “Dancing in the Dark” Chorus: You can’tContinue reading “inTENtionally inTENse – The Boss Edition (S1E2)”
Burpee-mania at the Swamp
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Uday Jain (WallE), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: IWSWS (e.g. 2 squats), abeVigodas, ArmCircles, CircleArms THANG 1: Rt66 to Pennington School track with Burpees THANG 2: Deconstructed Burpees 4 stations on track, various movements between stations (eg sideShuffle, Skipping, buttKickers) – plankJumps (in plankContinue reading “Burpee-mania at the Swamp”
Trip Down Memory Lane
AO: ao-the-big-house Q: Marc Rubenstein (ScarU) PAX: Ryan K. (Scrubbing Bubbles), Dick Clark, beater, Manish Bhansali (F3 – Aviator), Curtis Hoberman (Dos Equis), Uday Jain (WallE) FNGs: None COUNT: 7 WARMUP: Neck Shoulders/Chest Hamstrings Quadriceps Calf Thunder Motivators THE THANG: High Knees to Station 1: Old Banana Republic – YHC folded shirts Exercise: Shoulder TapContinue reading “Trip Down Memory Lane”
That’s how we roll…
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Attila (Jeremy Stitts), Deep Thapliyal (Mulligan), Harjot Pannu (Cruiser), RedCoat FNGs: None COUNT: 5 WARMUP: OYO THE THANG: 5 Pax were st-rolling around Cranbury to hold the fort while Risky is rolling 🎲 in Vegas… MARY: ANNOUNCEMENTS: COT:
On the ropes for 16 rounds
AO: ao-the-swamp Q: beater PAX: Dustin Crosby (Kolisi), David Sherry (Bucky), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Uday Jain (WallE), Patrick Chow (Black Hole), Switchblade FNGs: None COUNT: 8 WARMUP: SSH, OH claps, arm pretzels, copperhead squats, weed pickers THE THANG: Tabata workout with a human timer manning the battle rope: Round 1: PaxContinue reading “On the ropes for 16 rounds”
Morning Rounds at the Big House
AO: ao-the-big-house Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), Dick Clark, beater, Uday Jain (WallE), Patrick Chow (Black Hole) FNGs: None COUNT: 6 Note: this beatdown is a modified version of the 2023 IronPax Week 1 “Participation Award” workout WARMUP: Motivators x 7 Arm Pretzels (the weird way Scrubby made up) ArmContinue reading “Morning Rounds at the Big House”
[ao-the-rising] CrossFit in da House
AO: ao-the-rising Q: RedCoat PAX: Subramanian Triprayar (F1), Herve Francois, Matt Hopkins (Brisket), Harjot Pannu (Cruiser), Sunny The Machine Sehgal, Flatbush (Malik Cobb), Marc Rubenstein (ScarU), Elliot Gordon, Ritesh Mitra (Munchies), RedCoat, Wayne Frost (Takedown), Captain Jack Sparrow FNGs: None COUNT: 12 WARMUP: run in place, high knees, butt kicks, jumps in place, toes walkContinue reading “[ao-the-rising] CrossFit in da House”