AO: The Rising Q: Brian Huang (Zelda) , PAX: Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King), Flatbush (Malik Cobb), Brian Huang (Zelda) FNGs: COUNT: 5 WARMUP: circle arms, pull left arm to right, pull right arm to left, open gate, close gate THE THANG: 20 x merkins 25Continue reading “3/16/26 Rising Weekday”
Tag Archives: Flatbush (Malik Cobb)
Rising Saturday
AO: The Rising Q: RedCoat , PAX: Swish (Stephen Vaccaro), Fred Kelly (Grassy Knoll), Barry Brown (Striper), (SureShot), W. Jason Griffith (F3 Risky Business), Aryaman Kulkarni (MasterChef), RedCoat, Flatbush (Malik Cobb), JP (Jarvis) Ranu, Harjot Pannu (Cruiser), Wayne Frost (Takedown), Elliot Gordon, Marc Rubenstein (ScarU), Praveen Bollywood, Rolling Stones FNGs: None COUNT: 15 WARMUP: MoseyContinue reading “Rising Saturday”
The OAK
AO: The Oak Q: Sunny The Machine Sehgal , PAX: Flatbush (Malik Cobb), Brian Huang (Zelda), Sunny The Machine Sehgal, Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 06 WARMUP: Shoulder Stretch, Open Gate, Close Gate, DC Stretches, 5 Motivators THE THANG: Box and Coupons 20lb, 25lb,Continue reading “The OAK”
Multiples of 5
AO: backblasts Q: Herve Francois (Stingray) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Flatbush (Malik Cobb), Wayne Frost (Takedown), Matt Hopkins (Brisket), Sunny The Machine Sehgal FNGs: None COUNT: 6 WARMUP: Arm circles Chest stretch Calf stretch Quad stretch Back stretch Child pose THE THANG: 5 burpees – Run up hill and 5 flutter kicks 10 burpeesContinue reading “Multiples of 5”
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”
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”
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!”
Take the Hill
AO: backblasts Q: Herve Francois (Stingray) PAX: Marc Rubenstein (ScarU), Flatbush (Malik Cobb), Wayne Frost (Takedown), Maverick FNGs: None COUNT: 6 WARMUP: Arm circles – 10 forward & 10 backward – Chest stretch – arms behind back and look up to cycle – touch toes – Quad stretch – right leg – 10 sec –Continue reading “Take the Hill”
Welcome Swamp!
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, Flatbush (Malik Cobb) FNGs: None COUNT: 4 WARMUP: DC stretches THE THANG: “Welcome Swamp” Windmill E 2K L unges C arolina Dry docks O pen gate Merkins Eagles wings (forward backward seal overhead) Mosey Squats Walkers American Hammers Merkins PlanksContinue reading “Welcome Swamp!”