AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Killbill FNGs: None COUNT: 4 WARMUP: DC stretches THE THANG: We did 3.5 rounds of stretching, followed by heavy weight reps which increased from 5-25 with mosey in between. Arm STRONG: with Coupons: Rows, Chest Press, Biceps, Tricep Dips, OverheadContinue reading “STRETCH…..ARM STRONG!”
Tag Archives: killbill
Core and strength at the Rising
AO: backblasts Q: RedCoat PAX: (SureShot), Achilles Estavillo (SideOut/JabJab/Scorpion K, Brian Huang (Zelda), Elliot Gordon, Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Harkawal G.O.A.T, Killbill, Swish (Stephen Vaccaro), Wayne Frost (Takedown), Unicorn and son FNGs: None COUNT: 14 WARMUP: Good mornings Michael Phelps Michel Phelps over shoulders Seal claps Torso rotations Motivators x5 Mosey toContinue reading “Core and strength at the Rising”
SwolsticePreviewTheOak-2025-06-19
AO: ao-the-oak Q: Patrick Chow (Black Hole) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Brian Huang (Zelda), Matt Hopkins (Brisket), killbill FNGs: None COUNT: 6 Conditions: 72 deg WARMUP: motivators from 7 THE THANG: variant of 7 of diamonds (e.g. round 1 – 7 reps each exercise, 2-14, 3-21) at the beach volleyballContinue reading “SwolsticePreviewTheOak-2025-06-19”
Oak Apple Day
AO: backblasts Q: Curtis Hoberman (Dos Equis) PAX: Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business, killbill FNGs: None COUNT: 4 Oak Apple Day Welcome. DiCCS (Disclaimer, Cell phone present? CPR Certified PAX present? Safety) Mission 5 Core Principles Credo Oak Apple Day, observed on May 29th, is a traditional English celebration markingContinue reading “Oak Apple Day”
May Day Bricks Be With You
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: killbill, Sunny The Machine Sehgal, Morpheus FNGs: None COUNT: 4 It’s Brick Time…May Day! May Day! WARMUP: Motivators 5c Shakira 10c Open/Close Gate 10c ea Figure 4 Slide 5ea leg Hip Twister 10c Stretches 10c THE THANG: 2 rounds of 25 Brick Works, 10c each… 1. MoroccanContinue reading “May Day Bricks Be With You”
Tank Top Tabata Thursday!!!
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, killbill FNGs: None COUNT: 3 WARMUP: Total Body Stretches, 5 motivators, 1 mosey THE THANG: THANG 1. 8 min x 2 1st Station Biceps Curls 2nd Station Rows 3rd Station. Chest Press 4th Station Skull crushers or kickbacks Mosey THANG 2 8 min xContinue reading “Tank Top Tabata Thursday!!!”
Pre-Pi(e) Day, Oak Flavored Beatdown
AO: ao-the-oak Q: Brian Huang (Zelda) PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, killbill, 0 FNGs: 1 0 COUNT: 5 WARMUP: circle arms, pull left arm to right, pull right arm to left, arm circles, touch toes and hold/to ground, DC Stretches, & 5 motivators THE THANG:Continue reading “Pre-Pi(e) Day, Oak Flavored Beatdown”
NO FARTSACKING!
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: killbill, Sunny The Machine Sehgal FNGs: None COUNT: 3 No Fartsacking…Keep showing up…1% healthy in body, mind, spirit rain or shine hot or cold… WARMUP: Motivators 5c Stretches 10c each M Phelps with kickback 10c Open Gate 10c Close Gate 10c THE THANG: 2/13 – 13 exercises…Continue reading “NO FARTSACKING!”
The OAK is no JOKE
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: killbill, Achilles Estavillo (SideOut/JabJab/Scorpion K FNGs: None COUNT: 3 WARMUP: DC stretches, Motivators THE THANG: The OAK is NO Joke spelled out THE T Merkins 10 H American Hammers 20 E 2K 30 Mosey OAK Obamas 10 Apollo Anton Ono 20 Kraken Burpees (3 hand release) 10 MoseyContinue reading “The OAK is no JOKE”
3Hrs Run Goal
AO: otb_off_the_books Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , Marc Rubenstein (ScarU) PAX: killbill FNGs: None COUNT: 3 Goal for Marc Rubenstein (ScarU) & Achilles Estavillo (SideOut/JabJab/Scorpion K is to keep running for 3Hrs (5am-8am). killbill goal is to complete 10miles (15K) – did not get pix with him… WARMUP: OYO THE THANG: Keep running strategicallyContinue reading “3Hrs Run Goal”