AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, James Graham (Location Location Location), Donell Whitley, Victor Fields FNGs: 2 Donell Whitley, Victor Fields COUNT: 5 WARMUP: mosey, butt kickers, high knees, side shuffles, karaoke, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, Imperial walkers THE THANG: Air squats x10 ic,Continue reading “Wednesday @ the Anchor, Wanchor, 5/7”
Tag Archives: backblasts
May the Fourth be with you Prequel
AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, Gabe Mata (DR IT), James Graham (Location Location Location aka L^3) FNGs: None COUNT: 4 WARMUP: Mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate/close gate, neck circles, arm circles, Imperial walkers THE THANG: S – side straddle hops T – t-merkinsContinue reading “May the Fourth be with you Prequel”
May 2nd Ruck/Run/Walk
AO: backblasts Q: Hitchcock (Randy Sherman) , Deep Thapliyal (Mulligan) PAX: Elliot Gordon, Aryaman Kulkarni (MasterChef), Shan Chakraborty (Voicemail), Attila (Jeremy Stitts), Brian Huang (Zelda), Pharmer FNGs: None COUNT: 8 WARMUP: OYO THE THANG: 45 minutes of rucking/walk/running MARY: ANNOUNCEMENTS: Hitchcock episodes TONIGHT at 6:30PM! Ms are welcome Location: The Nassau Club – The AfterContinue reading “May 2nd Ruck/Run/Walk”
Q by Committee: Yard Time at The Big House
AO: backblasts Q: Curtis Hoberman (Dos Equis) PAX: Moneypenny, Klondike, Pharaoh FNGs: None COUNT: 4 WARMUP: The usual: Side Straddle Hops, Arm Circles. Abe Vigoda THANG #1 – Klondike Q: Deconstructed Burpee at the four corners of Palmer Square each four corners, four times round the Square – 5 reps, 10 reps, 25 reps, 20Continue reading “Q by Committee: Yard Time at The Big House”
Heighty Workout
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: Wayne Frost (Takedown), Herve Francois (Stingray), Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), W. Jason Griffith F3 Risky Business FNGs: None COUNT: 6 WARMUP: 7 Motivators, arm circle, circle arm, tippy tap, stretches THE THANG: 4 Corners Escalator Use a square or create one with cones/spots. At eachContinue reading “Heighty Workout”
4/30 @ the Anchor
AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, James Graham FNGs: 1 James Graham COUNT: 3 WARMUP: THE THANG: run along the river with 3 stops for upper/core/lower: merkins x10, lbcs x10, squats x10; Carolina dry docks x10, reverse crunch x10, walking lunges x10; werkins x10, big boy sit-ups x10, step ups x10 3-man grinder,Continue reading “4/30 @ the Anchor”
Twos-day Run at Cranbury
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Harjot Pannu (Cruiser) FNGs: None COUNT: 2 Tuesday run at CRANbury without Risky Business. There were pre-F3 runs going. Then the Risky Business CRANbury on Tuesday Route… WARMUP: OYO THE THANG: Run the Risky Business Tuesday Route… MARY: None ANNOUNCEMENTS: 5/2 Movie Night 5/10 Our 6th yearContinue reading “Twos-day Run at Cranbury”
Stadium Ruck-and-Run
AO: backblasts Q: Dick Clark PAX: Deep Thapliyal (Mulligan), Attila (Jeremy Stitts), Hitchcock (Randy Sherman) FNGs: None COUNT: 4 WARMUP: OYO THE THANG: 40 minutes around the campus—beautiful morning! MARY: none. ANNOUNCEMENTS: Friday, May 2: Hitchcock movie night at the Nassau club, 6 PM for food, 6:30 PM starts the show! COT: grateful for theContinue reading “Stadium Ruck-and-Run”
Burlington basics
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Steven Squibb (Splinter), The Mentor, Dr. IT FNGs: None COUNT: 5 Warm-up: five each of SSH, IW, arm circle, overhead clap. Then: DC stretches. Thang 1: 11’s with Carolina dry docs, and squats. Thang 2: Dora with: Merkins, lunges (one is one), LBC (one isContinue reading “Burlington basics”
Friday canal ruck and run!
AO: backblasts Q: Dick Clark PAX: Deep Thapliyal (Mulligan), Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Attila (Jeremy Stitts), Brian Huang (Zelda), Elliot Gordon, Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Wayne Frost (Takedown), Churchill FNGs: None COUNT: 11 WARMUP: basically standing stretches THE THANG: 45 minutes going north on the canal Towpath! MARY: none ANNOUNCEMENTS:Continue reading “Friday canal ruck and run!”