AO: The Anchor Q: Alan Hockenjos (Walden) , PAX: Nick Behmke (Watson), Alan Hockenjos (Walden) FNGs: None COUNT: 2 Anchor pyramid workout using Watson’s F3 deck of cards. WARMUP: arm circle arms, Michael Phelps, windmills, ssh x10 THE THANG: pyramid workout 5 exercises per round, increase reps by 5 between rounds, run a loop. 1stContinue reading “The Anchor Beatdown- all hands on “deck””
Tag Archives: Nick Behmke (Watson)
The Anchor
AO: The Anchor Q: Marc Rubenstein (ScarU) , PAX: Marc Rubenstein (ScarU), Nick Behmke (Watson), Patrick Chow (Black Hole), K2F3, Citron FNGs: None COUNT: 5 WARMUP: SSH, Burpees, Windmills THE THANG: Tour De Burlington 🌊 1️⃣ Riverfront Promenade Warm Up 1.5 Troll Squats and Holds 🌉 2️⃣ Bridge Stop Merkins 🏙️ 3️⃣ High Street –Continue reading “The Anchor”
[The Anchor] Re-Dropping The Anchor
AO: The Anchor Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Alan Hockenjos (Walden), Matt Merritt, Dick Clark, Shane Vergari (Cuttthroat), Nick Behmke (Watson), Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal, Steven Squibb (Splinter) FNGs: None COUNT: 8 Re-dropping of The Anchor… It was temporarily closed for a month… WARMUP: Cones Lap Run DC StretchesContinue reading “[The Anchor] Re-Dropping The Anchor”
Seven Anchored Shoulder 2 Shoulder
AO: ao-the-anchor Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Nick Behmke (Watson), Patrick Chow (Black Hole), Dick Clark, Alan Hockenjos (Walden), Steven Squibb (Splinter), Milky Way FNGs: None COUNT: 7 Workout #7 of Shoulder 2 Shoulder (S2S) Challenge WARMUP: 5 min Cardio Choices – Run – SSH – Side Shuffles – Cairioca 5 min AMRAP –Continue reading “Seven Anchored Shoulder 2 Shoulder”
Deck the Hauls
AO: backblasts Q: Steven Squibb (Splinter) PAX: Nick Behmke (Watson), Dick Clark, Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 5 WARMUP: mosey, butt kickers, high knees, side shuffle (flap jack), karaoke (flap jack), calf raises x6 ic, leg swings (flap jack) x6 ic, open gate x10 ic, arm circles x6 ic, circleContinue reading “Deck the Hauls”
Towpath ruck
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion K, Nick Behmke (Watson), Tidy Cat, Wayne Frost (Takedown), Six-String FNGs: None COUNT: 10 WARMUP: standing stretches THE THANG: 45 minutes rucking the canal towpath. Good pace! MARY: none ANNOUNCEMENTS: get readyContinue reading “Towpath ruck”
Death by Skinny Runner Anchor edition @theAnchor
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Nick Behmke (Watson), Harjot Pannu (Cruiser), The Mentor, NightWalker FNGs: None COUNT: 5 IPC 22‘ inspired workout. WARMUP: arm circle, circle arms, windmills, tappy taps, imperial walkers, ssh x10 THE THANG: AmHams & Squats 25 x 2 Jump ropes x50 Run a loop Hello Dollie’s & burpees 25Continue reading “Death by Skinny Runner Anchor edition @theAnchor”
Halloween Thrilla Spooktacular
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Nick Behmke (Watson), Sunny The Machine Sehgal, Brian Huang (Zelda), Steven Squibb (Splinter), Nightwalker, Art of War, City West FNGs: None COUNT: 8 WARMUP: Warm UP Monster Marches High knees with arms Frankenstein-style Hip flexors, core, cardio Mummy Morracan Knight clubs Werewolf Howl Stretch Chest opener: arms wide,Continue reading “Halloween Thrilla Spooktacular”
Anchor Strength Pyramid Workout
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”
IPC Week 4 – The Anchor
AO: backblasts Q: Nick Behmke (Watson) PAX: Alan Hockenjos (Walden), seighaomuso, Nick Behmke (Watson), Steven Squibb (Splinter), Dick Clark, Aquaman – Downrange from Susquehanna Valley FNGs: None COUNT: 6 WARMUP: THE THANG: 50 burpees 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back toContinue reading “IPC Week 4 – The Anchor”