AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Matt Merritt, Killbill, Ramesh Adusumilli (Shades), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King), Bullwinkle (DR – F3 Tundra (Washington State)) FNGs: None COUNT: 8 Battle Rope Round Robin… 1 Pax on battle rope call out workoutContinue reading “Round Rope-bin”
Tag Archives: killbill
F3 Princeton 7th yr Anniversary
AO: The Rising Q: Curtis Hoberman (Dos Equis) , Achilles Estavillo (SideOut/JabJab/Scorpion King), Curtis Hoberman (Dos Equis), Launchpad (Paul Harrison), Ryan Kingsbury (Scrubbing Bubbles), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, RedCoat, Killbill, Justin Taffer (Sandtrap), JM ROONEY (GROVER), W. Jason Griffith (F3 Risky Business), Vintage (Eric M), Rick Nuel PAX: Hacksaw, Hitchcock (Randy Sherman),Continue reading “F3 Princeton 7th yr Anniversary”
The OAK – Krewe of O.A.K (Outdoor Accountable Kinship)
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Brian Huang (Zelda), W. Jason Griffith (F3 Risky Business), Killbill, Wayne Frost (Takedown), Sunny The Machine Sehgal, Shane Vergari (Cuttthroat), Morpheus FNGs: None COUNT: 8 Don’t get rained at. Stay dry. WARMUP: Parking Lap DC Stretches Motivators 5c Tippy Taps 10icContinue reading “The OAK – Krewe of O.A.K (Outdoor Accountable Kinship)”
The OAK – Risky Gets No Respect Beatdown
AO: The Oak Q: W. Jason Griffith (F3 Risky Business) , PAX: Wayne Frost (Takedown), Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Killbill, FNG FNGs: 1 FNG COUNT: 6 7×7 equals No-Respect Tempo Workout Warm up Arm Circles x10 Circle Arms x 10 Cardinal Cherry Pickers x 10 WindContinue reading “The OAK – Risky Gets No Respect Beatdown”
Bring the Heat Back from Flo Rida
AO: The Oak Q: Marc Rubenstein (ScarU) , PAX: Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King), Marc Rubenstein (ScarU), Killbill FNGs: None COUNT: 4 WARMUP: arm circles, windmills, motivators, hamstring, Munson, calf stretch THE THANG: Tabata 5 exercises 5 rounds with runs in between Thang 1 x 3 Overhead Coupon Squats Deadlifts Coupon Merkins BentContinue reading “Bring the Heat Back from Flo Rida”
Le Tour de WWCP
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”
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”