AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Rolling Stones FNGs: None COUNT: 2 WARMUP: Slant Board Stretches THE THANG: Run through MCP East to West and back MARY: No Mary ANNOUNCEMENTS: 7/19 F3 Family Picnic Sunday Brunch COT: Run in solidarity with brothers.
Category Archives: Backblast
Rising Saturday
AO: The Rising Q: Wayne Frost (Takedown) , PAX: Fred Kelly (Grassy Knoll), Elliot Gordon, Wayne Frost (Takedown), Ronald Ying (Freestyle), Harjot Pannu (Cruiser), Harkawal G.O.A.T, Unicorn, Super Fly FNGs: None COUNT: 8 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
The Ruck
AO: The Ruck Q: Marc Rubenstein (ScarU) , PAX: Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Attila (Jeremy Stitts), Hitchcock (Randy Sherman) FNGs: None COUNT: 4 WARMUP: Tippy taps, calf stretch, open and closed gates, quad stretch THE THANG: Ruck 2 mi MARY: none ANNOUNCEMENTS: July 11th- Mt. Laurel Launch, July 16th What is F3Continue reading “The Ruck”
The Swamp Bootcamp – ‘Merica!
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: COUNT: 3 WARMUP: runners stretch, arm circles, hill billies, SSH THE THANG: Merica themed WO mosey to the Aerie, push ups & plank Jack’s to the beat of ZBB “chicken fried”; 250x steps up toContinue reading “The Swamp Bootcamp – ‘Merica!”
WorldCupQuarterfinals-atTheOak-2026-07-09
AO: The Oak Q: Patrick Chow (Black Hole) , PAX: Brian Huang (Zelda), Achilles Estavillo (SideOut/JabJab/Scorpion King), Ramesh Adusumilli (Shades), Marc Rubenstein (ScarU), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Patrick Chow (Black Hole) FNGs: None COUNT: 7 Conditions: 69 deg WARMUP: :muscle:⭕️, ⭕️:muscle:, IW, squat, IC x 10 THE THANG: WCContinue reading “WorldCupQuarterfinals-atTheOak-2026-07-09”
Power, Strength and Endurance WO
AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Fred Kelly (Grassy Knoll), Morpheus, Wayne Frost (Takedown), Ramesh Adusumilli (Shades), Tidy Cat, Marc Rubenstein (ScarU), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef) FNGs: None COUNT: 10 WARMUP: DC Stretches, 3 burpees, arm circles, circle arms, open/closedContinue reading “Power, Strength and Endurance WO”
BigHouse
AO: The Big House Q: Srikanth Bondada (BabeRuth) , PAX: Klondike, Noodle, Uday Jain (WallE), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Yacht Club
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runners Stretch THE THANG: MCP East Start. 4 miles loop MARY: No Mary ANNOUNCEMENTS: See slack for deets. COT: Run in solidarity with brothers.
[Run with Risky] Run with Risky and friends in Cranbury
AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: Alan Hockenjos (Walden), Harjot Pannu (Cruiser), W. Jason Griffith (F3 Risky Business) FNGs: COUNT: 3 WARMUP: OYO THE THANG: Main St loop in Cranbury plus Old people’s neighborhood with Walden. MARY: None ANNOUNCEMENTS: Launch of Mt Laurel AO COT: Thanks for the cool weather 🙏
The SOT Run on Tuesday
AO: The SOT Q: Fred Kelly (Grassy Knoll) , PAX: Fred Kelly (Grassy Knoll) FNGs: COUNT: 1 Held down the fort WARMUP: various stretches THE THANG: 3200 m run, 800 m run, 800 m run. MARY: ANNOUNCEMENTS: Family picnic Sunday July 19 COT: