AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: None COUNT: 3 Conditions: 55 deg, no rain but ground wet WARMUP: Abe Vigoda, Imperial walker, THE THANG: ‘borrowed’ Curtis Hoberman (Dos Equis) OAK APPLE DAY WO at TheOak this morning with minor modifications 29 reps of exercises (see WODContinue reading “OAK-APPLLEE-DAY-atTheSwamp-202529”
Category Archives: Community
PENNY TOWN at TheRetreat 202517
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Achilles Estavillo (SideOut/JabJab/Scorpion K, Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 64 deg WARMUP: Abe Vigoda, arm circle, Imperial Walker, circle arm THE THANG: Escalator: P – plankjack 5 E – everything bagel 10 N – Norris, Chuck merkins 15 N –Continue reading “PENNY TOWN at TheRetreat 202517”
CouponDay-atTheSwamp-202505
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 60 deg and mist at the end WARMUP: arm ⭕️, Michael Phelps, imperial walker, squat, Abe Vigoda, ⭕️ :muscle: THE THANG: coupon day! Round 1: blockee x 10, murder bunny x 10,Continue reading “CouponDay-atTheSwamp-202505”
MayDay-atTheSwamp-202501
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 3 Conditions: 42 deg and beautiful WARMUP: arm ⭕️, 💪 🥨, Michael Phelps, squat, Imperial Walker, ⭕️💪, all 10 reps IC THE THANG: May Day refers to more than one holiday, including a Roman-era festival of the goddessContinue reading “MayDay-atTheSwamp-202501”
(V)Q Tips
Podcast: https://soundcloud.com/f3nation/bing-talks-q101 – see above for link to Ref (Google) Doc for a lot more details than what follows. Plan – Plan 2 workouts (depending on AO condition, weather and PAX fitness) – Make both workout plans run longer than allotted time (so you have options) – Go with your strengths, but include variety (example: longer runs, if you areContinue reading “(V)Q Tips”
March on Washington
August 28, 1963 A story and photographs by Photo Finish I was on my summer break from Cornell (going into my senior year). At our community Barn (literally the barn that was the center of the farm that morphed into our left-leaning group in Goldens Bridge) a bunch of kids were congregating as usual andContinue reading “March on Washington”
Your word of the year – 2021
Before covid, lockdowns, masks and many other new words entered our daily vocabulary, Dos challenged each of us to declare a personal “word of the year” to help us frame our intentions. This was a casual exercise done in our COTs but it is suddenly Dec. 31st again and an new year means another opportunityContinue reading “Your word of the year – 2021”
F3 Princeton celebrates the 10th Anniversary of F3 Nation
How to Boost Your Immune System
Message from ScarU Hope you will join me for a discussion next Wed, December 9th at 12 pm on FB Live for “How to Boost Your Immune System During a Pandemic” via the 5 elements of health. The first element we will dive into will be endure, resilience and stress! Thanks,Marc Join me here
F3 Princeton 2.0 family workout
Tomorrow, Nov. 28, 2020 @ 9am West Windsor Community Park (near the soccer fields) Welcoming all Family members, children (2.0s), friends and fathers of friends to join us (F3 Princeton) for our 2nd annual 2.0 work-out. This event is free and outdoors(Bring masks and social distancing will be practiced)