AO: ao-the-anchor Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Nick Behmke (Watson), Patrick Chow (Black Hole), Dick Clark, Alan Hockenjos (Walden), Steven Squibb (Splinter), Milky Way FNGs: None COUNT: 7 Workout #7 of Shoulder 2 Shoulder (S2S) Challenge WARMUP: 5 min Cardio Choices – Run – SSH – Side Shuffles – Cairioca 5 min AMRAP –Continue reading “Seven Anchored Shoulder 2 Shoulder”
Tag Archives: ao-the-anchor
DayWOD-atTheAnchor-2025-11-22
AO: ao-the-anchor Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 47 deg and tapering rain WARMUP: BatWings, IW, squat – all IC x 10 THE THANG: the date 11’s w burpees and SSH’s (=55 reps) 22’s w merkins and squats (=231 reps) Attempted 25’s w foxholes and LBC’s butContinue reading “DayWOD-atTheAnchor-2025-11-22”
Watson Workout (Beatdown)
AO: ao-the-anchor Q: Nick Behmke (Watson) PAX: Alan Hockenjos (Walden), Dick Clark, Nightwalker, ArtofWar, The Mentor FNGs: None COUNT: 6 WARMUP: Arm Circles (Forward / Back) 10x/ea Hay Baler – 20x Boot Strapper – 10x Air Squat – 10x THE THANG: Block 1: Prowler Push-up – 10x Body Weight Squats (2 sec pause @ bottom)Continue reading “Watson Workout (Beatdown)”
Anchor Strength Pyramid Workout
AO: ao-the-anchor Q: Alan Hockenjos (Walden) PAX: Marc Rubenstein (ScarU), Nick Behmke (Watson), Flyer FNGs: None COUNT: 4 WARMUP: without lowering the arms, Arm Circle/ Circle Arms, Chinooks f/r, Arm Pretzels, Grady Corns. Sprinklers, Windmills, Tappy Taps, Mummy’s, and SSH all X10 THE THANG: Strength Pyramid, 2 stations. Station 1: Lunges, Squats, & Burpees Reps-Continue reading “Anchor Strength Pyramid Workout”
Iron Pax week 3 @theAnchor
AO: ao-the-anchor Q: Alan Hockenjos (Walden) PAX: Alan Hockenjos (Walden), Aquaman- downranger from Susqahanna Valley, and FNG- Michum , Michum FNGs: 1 Michum COUNT: 3 WARMUP: oyo warmup while explaining the workout THE THANG: Iron Pax week 3 40 reps of kettlebell swings, blockees, thrusters, and derkins. Every 5 minutes timer goes off, run 25Continue reading “Iron Pax week 3 @theAnchor”
SuperSaturdaySale-atTheAnchor-1025-08-02
AO: ao-the-anchor Q: Patrick Chow (Black Hole) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Steven Squibb (Splinter), Nick Behmke (Watson), DrJekyll , John-To-Be-Named-DeSeignora FNGs: 1 John-To-Be-Named-DeSeignora COUNT: 7 Conditions: cool 60 deg and clear! WARMUP: BatWing (20 IC for each of 4 sub-exercises, not letting the arms drop) and Motivators from 10 THEContinue reading “SuperSaturdaySale-atTheAnchor-1025-08-02”
Repetitions and Ripples at Riverfront
AO: ao-the-anchor Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Victor Fields [night walker], seighaomuso FNGs: None COUNT: 3 Impromptu Q at The Anchor.. WARMUP: Stretches Motivators 5 Shakira 10IC THE THANG: EMOM (7 minutes) / AMRAP – each thang has 7 exercises for 1 minute each..,do as many repetitions as possible in 1 min… Thang1: HallelujahContinue reading “Repetitions and Ripples at Riverfront”
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”
[aoanchor] Honor and Hustle
AO: ao-the-anchor Q: Steven Squibb (Splinter) PAX: seighaomuso, Victor Fields (Nightwalker) FNGs: None COUNT: 3 WARMUP: Mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate/closed gate, imperial walkers, neck circles, arm circles, circle arms THE THANG: Thang 1 – Corners of Valor: Army – Foxholes x25 ic, Squats x25 ic,Continue reading “[aoanchor] Honor and Hustle”