AO: ao-the-anchor Q: Alan Hockenjos (Walden) PAX: Marc Rubenstein (ScarU), Nick Behmke (Watson), Flyer FNGs: None COUNT: 4 WARMUP: without lowering the arms, Arm Circle/ Circle Arms, Chinooks f/r, Arm Pretzels, Grady Corns. Sprinklers, Windmills, Tappy Taps, Mummy’s, and SSH all X10 THE THANG: Strength Pyramid, 2 stations. Station 1: Lunges, Squats, & Burpees Reps-Continue reading “Anchor Strength Pyramid Workout”
Tag Archives: Marc Rubenstein (ScarU)
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”
Friday Ruck Canal
AO: friday-the-ruck-canal Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), Barry Brown (Striper), Dick Clark, Aryaman Kulkarni (MasterChef), Hitchcock (Randy Sherman), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 8 WARMUP: open gate, close gate, leg stretches, calf raises THE THANG: 45 mins of rucking/walking with Q Book discussion on Effective LeadershipContinue reading “Friday Ruck Canal”
Canal ruck
AO: backblasts Q: Dick Clark PAX: Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Aryaman Kulkarni (MasterChef), Attila (Jeremy Stitts), Brian Huang (Zelda), Elliot Gordon, Hitchcock (Randy Sherman), Wayne Frost (Takedown) FNGs: None COUNT: 9 WARMUP: standing stretches THE THANG: 45 minutes on the canal towpath—and we discussed some Q-source on the way. Excellent! MARY: noneContinue reading “Canal ruck”
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”
Body Parts 20 times
AO: backblasts Q: Wayne Frost (Takedown) PAX: Aryaman Kulkarni (MasterChef), Curtis Hoberman (Dos Equis), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Ramesh Adusumilli (Shades), Satya Adusumilli(Walker Texas Ranger), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Unicorn FNGs: None COUNT: 10 WARMUP: various stretches THE THANG: 4 corners MARY: various ANNOUNCEMENTg
9-10-25
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Fred Kelly (Grassy Knoll), Curtis Hoberman (Dos Equis), Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU) FNGs: None COUNT: 6 F3 Workout: “9-10-25” Date theme: September 10, 2025 45 minutes total ⸻ Warm-Up (5 min) All in cadence unless noted: • 9 SSH • 10 WeedContinue reading “9-10-25”
Wet Stadium-canal walk
AO: backblasts Q: Dick Clark PAX: Marc Rubenstein (ScarU), Srikanth Bondada (BabeRuth), Subramanian Triprayar (F1) FNGs: None COUNT: 4 WARMUP: thunders standing soccer stretches. THE THANG: 50 minutes, hiking from the stadium down to the Canal Towpath, over to Mapleton Road parking lot, and back. Marc Rubenstein (ScarU) set off on a half marathon, forContinue reading “Wet Stadium-canal walk”
Canal towpath and Q Source!
AO: backblasts Q: Dick Clark PAX: Marc Rubenstein (ScarU), Attila (Jeremy Stitts), Barry Brown (Striper), Fred Kelly (Grassy Knoll), Wayne Frost (Takedown), Six String, Automatic FNGs: None COUNT: 8 WARMUP: standing stretches THE THANG: 45 minutes fast ruck on the towpath, discussing “get right“, the first chapter of Q source. A fast pace! MARY: noneContinue reading “Canal towpath and Q Source!”
The “My Impossible” workout
AO: backblasts Q: Dick Clark PAX: Pharmer, Wayne Frost (Takedown), Sunny The Machine Sehgal, Elliot Gordon, Matt Hopkins (Brisket), Fernando (Cyclone), Srikanth Bondada (BabeRuth), Fred Kelly (Grassy Knoll), RedCoat, Herve Francois (Stingray), Ramesh Adusumilli (Shades), Satya Adusumilli(Walker Texas Ranger), Joe Becker (Scrambled), Brian Huang (Zelda), Ritesh Mitra (Munchies), Marc Rubenstein (ScarU), Curtis Hoberman (Dos Equis),Continue reading “The “My Impossible” workout”