AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Killbill, W. Jason Griffith (F3 Risky Business), JM ROONEY (GROVER), Morpheus, Thunder FNGs: None COUNT: 6 WARMUP High knees in place – 20 count Butt kickers – 20 count Toy soldiers forward & back – 10 each way Fast feet (football drill) – 15 seconds 3 burpees LungesContinue reading “Le Tour de WWCP”
Tag Archives: killbill
MiltonBradley Showed Up
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”
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”
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”
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”
Drop Crunch Hop
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Killbill FNGs: None COUNT: 4 4 chose to Drop for Burpees, Strengthen their Abs, Hop with Jump Ropes WARMUP: Arms Circle 10ic Circle Arms 10ic Abe Vigoda 10ic Jabber-Walker-Squat 10ic Stretches THE THANG: 5 Rounds of 9cContinue reading “Drop Crunch Hop”
The OAK
AO: backblasts Q: Ramesh Adusumilli (Shades) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Killbill, W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Satya Adusumilli(Walker Texas Ranger), Marc Rubenstein (ScarU), Brian Huang (Zelda), 1 FNGs: 1 1 COUNT: 9 WARMUP: 20 each: Arm Circles, Circle Arms, Neck Stretches, Chest Stretches, Shoulder Blade Stretch, Alternative Toe Touch, ArnoldContinue reading “The OAK”
A Sapien and Mobility Workout
AO: ao-the-rising Q: Brian Huang (Zelda) , RedCoat PAX: Swish (Stephen Vaccaro), Barry Brown (Striper), (SureShot), Elliot Gordon, Matt Hopkins (Brisket), Herve Francois (Stingray), Harkawal G.O.A.T, Harjot Pannu (Cruiser), Deep Thapliyal (Mulligan), Tom Yanagi (Whistleblower), Wayne Frost (Takedown), Fred Kelly (Grassy Knoll), Killbill, Ramesh Adusumilli (Shades), Unicorn, Fernando FNGs: 1 Fernando COUNT: 18 WARMUP: circleContinue reading “A Sapien and Mobility Workout”
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”