Canal ruck

AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Aryaman Kulkarni (MasterChef), Barry Brown (Striper), Brian Huang (Zelda), Hitchcock (Randy Sherman) FNGs: None COUNT: 6 WARMUP: Striper’s stretches THE THANG: 45 minutes of walking and rucking on the canal towpath MARY: none. ANNOUNCEMENTS: still at 6am for Friday, and Hitchcock night on November 7Continue reading “Canal ruck”

Accelerate 20/25

AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Flatbush (Malik Cobb), Matt Hopkins (Brisket), Dick Clark FNGs: None COUNT: 5 WARMUP: DC Stretches, Hey Briskets, Supine Stretches. Discussed what area we need to accelerate in individually and where the $ goes for donations for accelerate campaign THE THANG: 20/25 reps exercises/sprints Biceps/SquatsContinue reading “Accelerate 20/25”

Caspersen

AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , Sunny The Machine Sehgal PAX: Killbill, Dick Clark, Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Barry Brown (Striper), Harkawal G.O.A.T, Harjot Pannu (Cruiser) FNGs: None COUNT: 9 WARMUP: OYO THE THANG: 20miles Run for MCM thon training / 1hr walk for some MARY: None ANNOUNCEMENTS: See ARISEContinue reading “Caspersen”

IPC Week 4 – The Anchor

AO: backblasts Q: Nick Behmke (Watson) PAX: Alan Hockenjos (Walden), seighaomuso, Nick Behmke (Watson), Steven Squibb (Splinter), Dick Clark, Aquaman – Downrange from Susquehanna Valley FNGs: None COUNT: 6 WARMUP: THE THANG: 50 burpees 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back toContinue reading “IPC Week 4 – The Anchor”

@theSwamp W3- Walden‘s mt. Washington Workout

AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Paul Harrison FNGs: 1 Paul Harrison COUNT: 3 WARMUP: arm circle, circle arms, windmills, tappy taps, SSH X10 THE THANG: Mt. Washington trail run inspired workout. Mt. Washington is 6288‘ high. We‘ll do 6 exercises 288 total reps ( 48 each) Imp walkers and lungesContinue reading “@theSwamp W3- Walden‘s mt. Washington Workout”

Stadium on Thursday (with a spiderweb, in the photo…)

AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Barry Brown (Striper), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 4 WARMUP: standing stretches THE THANG: one lap around the stadium stairs, if you please! MARY: none ANNOUNCEMENTS: final iron pax workouts coming this Saturday! COT: thankful for the Bros on a chilly Thursday morning!

Explore the Park

AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Flatbush (Malik Cobb), Aryaman Kulkarni (MasterChef), Matt Hopkins (Brisket) FNGs: None COUNT: 5 WARMUP: cardinal cherry pickers, hamstring, calf, arm circles, SSH, slow squats THE THANG: Mosey round the park with stops Stop 1: 10 hand release merkins stop 2: 20 lunges Stop 3:Continue reading “Explore the Park”