AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Fred Kelly (Grassy Knoll), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown) FNGs: None COUNT: 4 Warm-Up Motivators (down from 5) Windmills (IC) – 15 Imperial walkers (IC) – 15 Arm circles (forward/backward) – 10 each Slow squats – 15 DC Stretches Mosey to Coliseum 🔁 Circuit 1 – 4Continue reading “AMRAPs in the Shade”
Category Archives: Backblast
2nd Annual F3 NJ Summer Swolstice – Belmar Beach
AO: backblasts Q: Sachin Kulkarni (Scoop) PAX: Curtis Hoberman (Dos Equis), W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Herve Francois (Stingray), Alan Hockenjos (Walden), Harkawal G.O.A.T, Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), MIGUEL SALINAS (Cool Breeze), Barry Brown (Striper), Hot Rod, Octave, RedBull, Glory Days,Continue reading “2nd Annual F3 NJ Summer Swolstice – Belmar Beach”
Burlington Juneteenth
AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, Faisal (recruited late, no name given), Fea (recruited partway, no name given) FNGs: 4 Faisal (recruited late, no name given), Fea (recruited partway, no name given) COUNT: 4 WARMUP: mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate/close gate, neck circles, armContinue reading “Burlington Juneteenth”
Convicts parade for Australian Independence Day
AO: ao-the-big-house Q: beater PAX: Ari Meisel (Moneypenny), Curtis Hoberman (Dos Equis), Klondike, Uday Jain (WallE), Sachin Kulkarni (Scoop), M B (F3 Aviator) FNGs: None COUNT: 7 WARMUP: 40’ SSHs waiting for Klondike to show up Arm circles Circle arms Abe Vigodas Mosey to Mistral parking lot THE THANG: Rd 1: – work way downContinue reading “Convicts parade for Australian Independence Day”
Today‘s going to be a great day/ 104 days of Summer vacation workout
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: gradycorns, arm circles, squats, windmills, jump ropes X10 THE THANG: SUMMER VACATION Thang 1 SSH burpees 5:2 x5 35 total reps Up down burpees x10 Merkin jacks x10 Mexican jumping bean squats x10 Everything bagel x10Continue reading “Today‘s going to be a great day/ 104 days of Summer vacation workout”
SwolsticePreviewTheOak-2025-06-19
AO: ao-the-oak Q: Patrick Chow (Black Hole) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Brian Huang (Zelda), Matt Hopkins (Brisket), killbill FNGs: None COUNT: 6 Conditions: 72 deg WARMUP: motivators from 7 THE THANG: variant of 7 of diamonds (e.g. round 1 – 7 reps each exercise, 2-14, 3-21) at the beach volleyballContinue reading “SwolsticePreviewTheOak-2025-06-19”
Multiples of 5
AO: backblasts Q: Herve Francois (Stingray) PAX: Wayne Frost (Takedown) FNGs: None COUNT: 2 WARMUP: Arm circles – 10 forward & 10 backward Circles around waist – 5 forward & 5 backward Chest stretch – arms behind back and look up to cycle – 10 sec Bend down touch toes – 10 sec Quad stretchContinue reading “Multiples of 5”
Two at The Anchor
AO: ao-the-anchor Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Victor Fields (NightWalker) FNGs: None COUNT: 2 Impromptu Q at The Anchor! Just two of us that came, saw & conquered the beatdown on a misty humid AM. WARMUP: Arm Circles 10c Circle Arms 10c DC Stretches THE THANG: Thang1: Burpees 5c LungeContinue reading “Two at The Anchor”
Cheap Threells!
AO: run-with-risky Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Harjot Pannu (Cruiser) FNGs: None COUNT: 3 3 came to run around cRANbury & get 1% healthy. Great conversations were had. WARMUP: OYO Pre-runs THE THANG: Run/Talk/Walk/Jog/Run MARY: None ANNOUNCEMENTS: 6/21 – NJ Summer Swolstice – Belmar Beach 6/27 – MovieContinue reading “Cheap Threells!”
Stairs at TheSwamp- 2025-06-16
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Ryan K. (Scrubbing Bubbles), Uday Jain (WallE) FNGs: None COUNT: 6 Conditions: 58 deg and dry WARMUP: Michael Phelps, arm :pretzel:, Abe Vigoda, Imperial Walker, squat THE THANG: mosey to Pennington School at 3 burpees at eachContinue reading “Stairs at TheSwamp- 2025-06-16”