AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Killbill, Ramesh Adusumilli (Shades) FNGs: None COUNT: 5 Windy day but Milton Bradley came out and played F3 workout. For a while we got stuck on the loop of Outlaw, Apollo Ohno, Calf Raises, Burpees, Bobby Hurley.Continue reading “MiltonBradley Showed Up”
Tag Archives: ao-the-oak
Spooktober Workout
AO: ao-the-oak Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Killbill FNGs: None COUNT: 5 WARMUP: arm circles, circle arms, windmills, DC stretches THE THANG: Side Shoulder Hops x10 Pistol Squats x10 or 1 minute Plank Obama to the end of the parking lot/halfwayContinue reading “Spooktober Workout”
Twenty is Plenty
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, Killbill, Satya Adusumilli(Walker Texas Ranger) FNGs: None COUNT: 4 20 exercises – 20 or (plenty) count (in cadence or single) Some using bricks… WARMUP: Stretches M Phelps Shakira Leg Swings Motivators (5) THE THANG: Thang1: 20 (plenty) count Moroccan Night Club (leg out)Continue reading “Twenty is Plenty”
OCTOBER Beatdown
AO: ao-the-oak Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Ramesh Adusumilli (Shades), Killbill, Sunny The Machine Sehgal FNGs: None COUNT: 7 WARMUP: circle arms, pull left arm to right, pull right arm to left, touch toes and hold/to ground THE THANG: One-legged Bridge x10Continue reading “OCTOBER Beatdown”
Sapien Workout
AO: ao-the-oak Q: Brian Huang (Zelda) , RedCoat PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Satya Adusumilli(Walker Texas Ranger), Joe Becker (Scrambled) FNGs: None COUNT: 5 WARMUP: circle arms, pull left arm to right, pull right arm to left, touch toes and hold/to ground, and DC Stretches, calf raises, open gatesContinue reading “Sapien Workout”
The Oakers 4 on 4 Sand Volleyball
AO: ao-the-oak Q: Ritesh Mitra (Munchies) PAX: Marc Rubenstein (ScarU), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, Brian Huang (Zelda), Tom Bodett (DR – F3 Raleigh), Sandeep (Yet-to-be-named) FNGs: 1 Sandeep (Yet-to-be-named) COUNT: 8 WARMUP: Stretches Yoga Poses THE THANG: 4 Pax occupy each corner of each sandContinue reading “The Oakers 4 on 4 Sand Volleyball”
Abs-ercise to get Jacked Up so you can Catch Me
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal FNGs: None COUNT: 3 Core to Full body to Catch me WARMUP: DC stretches Shakira (Hips Don’t Lie) Open/Close Gate Calf Raises THE THANG: 3 Thangs: 1. Bruce Lee – 6 absercises / 3 rounds / 20Continue reading “Abs-ercise to get Jacked Up so you can Catch Me”
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”
45seconds Bricks AMRAP
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business FNGs: None COUNT: 3 Do As Many Reps As Possible in 45 seconds while holding Bricks :bricks: WARMUP: Arm Circles Circle Arms Leg Circle Shakira (Hips Don’t Lie) DC Stretches THE THANG: Thang1: 45sec per exercise AMRAPContinue reading “45seconds Bricks AMRAP”
May Day Bricks Be With You
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: killbill, Sunny The Machine Sehgal, Morpheus FNGs: None COUNT: 4 It’s Brick Time…May Day! May Day! WARMUP: Motivators 5c Shakira 10c Open/Close Gate 10c ea Figure 4 Slide 5ea leg Hip Twister 10c Stretches 10c THE THANG: 2 rounds of 25 Brick Works, 10c each… 1. MoroccanContinue reading “May Day Bricks Be With You”