AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, Walden, Victor Fields [night walker] FNGs: None COUNT: 4 WARMUP: THE THANG: SSH x20ic, Wall sit x30s, Merkins x15ic, LBCs x20ic, Step Up x20ic, Air squat x20ic, dips x15ic, plank x30s, high knees x25ic, lunges x20ic, t-merkins x15ic, side plank x30s flap jack Mosey Repeat 7 BurpeesContinue reading “WAnchor 7/16”
Category Archives: Backblast
Stadium on Thursday!
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman) FNGs: None COUNT: 2 WARMUP: standing stretches THE THANG: once around the stadium steps, DC was feeling good, did the whole lower set of steps! MARY: none ANNOUNCEMENTS: Spine sendoff on Saturday, Ivy Inn COT: thankful that the rain held off, even though we are “rainContinue reading “Stadium on Thursday!”
The Oakers 4 on 4 Sand Volleyball
AO: ao-the-oak Q: Ritesh Mitra (Munchies) PAX: Marc Rubenstein (ScarU), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, Brian Huang (Zelda), Tom Bodett (DR – F3 Raleigh), Sandeep (Yet-to-be-named) FNGs: 1 Sandeep (Yet-to-be-named) COUNT: 8 WARMUP: Stretches Yoga Poses THE THANG: 4 Pax occupy each corner of each sandContinue reading “The Oakers 4 on 4 Sand Volleyball”
Quiet time at The Rising
AO: backblasts Q: Wayne Frost (Takedown) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Unicorn FNGs: None COUNT: 3 WARMUP: various THE THANG: coloseum , and 4 corners. Did following body parts core, cardio, legs, upper body, motivators and moseys MARY: ANNOUNCEMENTS: COT:
Tuesday ruck walk
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman) FNGs: None COUNT: 2 WARMUP: basic stretch THE THANG: 40 minutes around the university, different routes this time! MARY: none ANNOUNCEMENTS: Spine sendoff Sat! COT: thankful for the weekly routine!
FiestaBeatdown-rerun-atTheSwamp-2025-07-14
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 74 deg and humid WARMUP: windmills, IWs, sprinklers THE THANG: 3 11s from San Mateo’s Hill Yeah Mosey to the blacktop in the back. 1st 11: Air squats / jump squats with mosey in btw 2nd 11: lbcs /Continue reading “FiestaBeatdown-rerun-atTheSwamp-2025-07-14”
7/11/25 Friday Walk, Ruck, Run Canal
AO: friday-the-ruck-canal Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Dick Clark, Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Hitchcock (Randy Sherman), Barry Brown (Striper), Full Circle (F3 Long Island, NY), Elliot Gordon, Srinivas, Prasanna Kodiyedath FNGs: 1 Prasanna Kodiyedath COUNT: 11 WARMUP: open gates, close gates, left and right calf stretches, calf raises THEContinue reading “7/11/25 Friday Walk, Ruck, Run Canal”
WAnchor 7/9
AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso 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: squats x10ic, mountain climbers x20ic, lumber jacks x10ic flap jack, t-merkins x15ic, Bonnie Blair’s x10ic, merkins x10ic,Continue reading “WAnchor 7/9”
Abs-ercise to get Jacked Up so you can Catch Me
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”
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”