AO: ao-the-big-house Q: Ryan Kingsbury (Scrubbing Bubbles) PAX: M B (F3 Aviator), Adri Tolstrup (Pharaoh), Nathan Arrington (Apollo), Ben Mackness (Pudding), Dick Clark, ManU, Ari Meisel (Moneypenny) FNGs: None COUNT: 9 WARMUP: – SSH – arm circle – chinook – circle arm – imperial walker – abe vigoda / windmill THE THANG: Inspired by IPC2024Continue reading “The Burpees will continue…. (NOT an IPC workout 😉)”
Tag Archives: Dick Clark
Music Through the Decades
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Dick Clark, Alan Hockenjos (Walden), Harjot Pannu (Cruiser), Joe Becker (Scrambled), Nick Behmke (Watson), seighaomuso, Victor Fields [night walker], #ArtofWar #Shooter FNGs: None COUNT: 10 WARMUP: DC Stretches THE THANG: 4 Corners 60s. 20 Bicep Curls 20 Triceps Dips 20 Squats 70s 20 overhead press 20 lunges 20Continue reading “Music Through the Decades”
Core Principles Beatdown
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Attila (Jeremy Stitts), Ramesh Adusumilli (Shades), Satya Adusumilli(Walker Texas Ranger), Thunder, W. Jason Griffith (F3 Risky Business), Fred Kelly (Grassy Knoll), Wayne Frost (Takedown), Dick Clark, Flatbush (Malik Cobb) FNGs: None COUNT: 10 Warm-Up • SSH – 10 IC • Windmills – 10 IC • Imperial Walkers –Continue reading “Core Principles Beatdown”
Double Decker CoQ!
AO: ao-the-rising Q: Matt Hopkins (Brisket) , Aryaman Kulkarni (MasterChef) PAX: Wayne Frost (Takedown), Thunder, Fred Kelly (Grassy Knoll), Dick Clark, W. Jason Griffith (F3 Risky Business), Flatbush (Malik Cobb) FNGs: None COUNT: 8 F3 Double Deck Beatdown (Co-Q) Format: Alternate between upper and lower parking lots. Each Q leads a 4 Corners workout inContinue reading “Double Decker CoQ!”
Canal ruckwalk
AO: backblasts Q: Pharmer PAX: Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Brian Huang (Zelda), Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Dick Clark FNGs: None COUNT: 8 WARMUP: Pharmer stretches THE THANG: 50 minutes running, rucking, or walking on the canal. MARY: none. ANNOUNCEMENTS: 8/8 for karaoke fundraiser at ScarU’s COT:Continue reading “Canal ruckwalk”
Foggy Fitness with Friends!
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: bobramani62, Achilles Estavillo (SideOut/JabJab/Scorpion K, Dick Clark, Wayne Frost (Takedown), Aryaman Kulkarni (MasterChef), Srikanth Bondada (BabeRuth), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 8 🔥 Warm-Up (5 min) • 20 Side-Straddle Hops • 10 Arm Circles (fwd/back) • 10 Imperial Walkers • 10 Windmills DC Stretches Mosey toContinue reading “Foggy Fitness with Friends!”
Delaware sunrise at the Anchor
AO: backblasts Q: seighaomuso PAX: Dick Clark, Nightwalker, Shooter, Nick-To-Be-Named FNGs: 1 Nick-To-Be-Named COUNT: 5 WARMUP: basic round of calisthenics: 20 each of Colon, Merkens, SSH, IW, windmill. THE THANG: a gutbuster! #1: do each set four×: 15 each of BBSU, leg lift, American hammer, shoulder taps, then 400 m mosey. #2: a core exerciseContinue reading “Delaware sunrise at the Anchor”
Ruck and run on D&R canal on Friday
AO: friday-the-ruck-canal Q: Fred Kelly (Grassy Knoll) , Dick Clark PAX: Attila (Jeremy Stitts), Dick Clark, Hitchcock (Randy Sherman), Elliot Gordon, Marc Rubenstein (ScarU), Prasanna Kodi, Fred Kelly (Grassy Knoll), Killbill, Alchemy FNGs: None COUNT: 9 WARMUP: various stretches THE THANG: ruck and run the D&R canal MARY: None ANNOUNCEMENTS: Dad camp Aug 16-17, HitchcockContinue reading “Ruck and run on D&R canal on Friday”
Rucking at towpath
AO: friday-the-ruck-canal Q: Wayne Frost (Takedown) PAX: Attila (Jeremy Stitts), Barry Brown (Striper), Brian Huang (Zelda), Dick Clark, Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Pharmer, Pharaoh, Pharrell FNGs: 1 Pharrell COUNT: 11 WARMUP: various stretches THE THANG: 40 minute ruck MARY: ANNOUNCEMENTS: Dad’s camping trip 8/16, farewell for Spine@ Ivy InnContinue reading “Rucking at towpath”
7/11/25 Friday Walk, Ruck, Run Canal
AO: friday-the-ruck-canal Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Dick Clark, Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Hitchcock (Randy Sherman), Barry Brown (Striper), Full Circle (F3 Long Island, NY), Elliot Gordon, Srinivas, Prasanna Kodiyedath FNGs: 1 Prasanna Kodiyedath COUNT: 11 WARMUP: open gates, close gates, left and right calf stretches, calf raises THEContinue reading “7/11/25 Friday Walk, Ruck, Run Canal”