Category Archives: Backblast

Swamp body/ Ab Ripper X Beatdown

AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: slow squats and lunges, arm circle arms, Michael Phelps, weed pickers, imp walkers, ssh x10 THE THANG: Beach Body/ Ab Ripper X workout 24 ab exercises :40 amrap :20 rest MoseyContinue reading “Swamp body/ Ab Ripper X Beatdown”

The SOT Stairs

AO: The SOT Q: Dick Clark , PAX: Patrick Chow (Black Hole), Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Dick Clark, Noodle FNGs: None COUNT: 5 WARMUP: basically stretch THE THANG: 40 minutes on the stairs, or around the track for Noodle MARY: none ANNOUNCEMENTS: TTT at conte’s Princeton, 6pm COT: thankful for reconnecting withContinue reading “The SOT Stairs”

WC-Game102-atTheBigHouse-2026-07-15

AO: The Big House Q: Patrick Chow (Black Hole) , PAX: Patrick Chow (Black Hole), Dick Clark, Klondike, Sachin Kulkarni (Scoop), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 Conditions: 71 deg WARMUP: :muscle:⭕️, ⭕️:muscle:, AbeVigoda, IW, squat, all IC x 10 THE THANG: WC semifinal 2 ⚽️ England :flag-england: vs Argentina :flag-ar: at 3pContinue reading “WC-Game102-atTheBigHouse-2026-07-15”

Yacht club stays open

AO: The Yacht Club Q: Marc Rubenstein (ScarU) , PAX: Marc Rubenstein (ScarU) FNGs: None COUNT: 1 WARMUP: calf, quad, hamstring, hip flexor, open gate, closed gate THE THANG: run 2.5 mi MARY: walk to cool down post run ANNOUNCEMENTS: Toastmasters with divesh thurs 7. Sun Fam BBQ F3 Brunch COT: Kudos to Sunny TheContinue reading “Yacht club stays open”

Tuesday Building Blocks

AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Marc Rubenstein (ScarU), Sunny The Machine Sehgal FNGs: None COUNT: 2 WARMUP: Runners Stretch THE THANG: MCP Eadt MARY: No Mary ANNOUNCEMENTS: 07/16 Superfly event 07/18 VQ Alert Freestyle, 07/19 F3 Family Picnic COT: Run in solidarity with brothers.

[Run with Risky] Run with Risky!

AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: Harjot Pannu (Cruiser), W. Jason Griffith (F3 Risky Business) FNGs: COUNT: 2 WARMUP: OYO THE THANG: Cranbury Main St loop plus more courtesy of Risky Business. MARY: None ANNOUNCEMENTS: Check Slack channel COT: Thanks to Higher Power 🙏

WC-Game101-atTheSwamp-2026-07-13

AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 61 deg WARMUP: :muscle:⭕️, ⭕️:muscle:, AbeVigoda, weedPicker, and IW, IC x 10 THE THANG: Game 101 – WC semifinal 1 ⚽️ France :fr: vs Spain :flag-es:,Continue reading “WC-Game101-atTheSwamp-2026-07-13”

Pyramid Scheme

AO: The Rising Q: Matt Hopkins (Brisket) , PAX: Fred Kelly (Grassy Knoll), W. Jason Griffith (F3 Risky Business), Matt Hopkins (Brisket), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 4 Workout: “The Pyramid Scheme” Warm-Up (5 min) – Mosey one lap – SSH x 20 – Windmills x 10 – Imperial Walkers x 15 –Continue reading “Pyramid Scheme”