AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Curtis Hoberman (Dos Equis), David Sherry (Bucky), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 6 WARMUP: Danger Zone (SSH and burpee every time you hear “Danger Zone” in the lyrics. Mosey to the blacktop. THANG 1: 2 rounds of – 50Continue reading “Return to the Danger Zone”
Tag Archives: Patrick Chow (Black Hole)
Pre-Thanksgiving Beatdown
AO: backblasts Q: Erik Cabral (Styx) PAX: Patrick Chow (Black Hole), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Attila (Jeremy Stitts) FNGs: None COUNT: 5 WARMUP: Michael Phelps, DC, Thunder stretches THE THANG: FIRE DRILL – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rollsContinue reading “Pre-Thanksgiving Beatdown”
Merkins to go
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: – SSH – arm circle / circle arms – windmill – Al Gore / tree huggers THANG 1: Run approx 1 mile, stopping at all the street lights to do 10 merkinsContinue reading “Merkins to go”
Burlington Father Center workout—Awesome!
AO: backblasts Q: Dick Clark PAX: Marc Rubenstein (ScarU), Harjot Pannu (Cruiser), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), Herve Francois (Stingray), Sunny The Machine Sehgal, The Mayor, Coach, The Mentor, Splinter, Pop-Pop, Fly-Pop, McQueen, Drydock FNGs: 4 Pop-Pop, Fly-Pop, McQueen, Drydock COUNT: 15 WARMUP: DC stretches, open gate, SSH, IW, grass grabbers. THEContinue reading “Burlington Father Center workout—Awesome!”
Warming up with Zombie Scarecrow @ the Swamp
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Dustin Crosby (Kolisi), Switchblade (Jack C.), Curtis Hoberman (Dos Equis), David Sherry (Bucky), Patrick Chow (Black Hole), Zombie Scarecrow FNGs: None COUNT: 7 WARMUP: – SSH – arm circles – abe vigoda – circle arms – imperial walkers THANG 1: 11’s – Merkins xContinue reading “Warming up with Zombie Scarecrow @ the Swamp”
Rusty Gate VQ: Richmond ROTC workout
AO: backblasts Q: Dick Clark PAX: beater, Patrick Chow (Black Hole), Ryan K. (Scrubbing Bubbles), Sachin Kulkarni (Scoop), Sherlock, Skynet, Uday Jain (WallE), Rusty Gate VQ FNGs: None COUNT: 9 WARMUP: DC warmup THE THANG: Four stations of 25m movements, 6 minutes on, 2 minutes off each. Army-type stuff! And 5 minutes of When AnimalsContinue reading “Rusty Gate VQ: Richmond ROTC workout”
Dick Clarks “streak of Saturdays“
AO: backblasts Q: Dick Clark PAX: Patrick Chow (Black Hole), Sherlock, Manish Bhansali (F3 – Aviator), Srikanth Bondada (BabeRuth), Uday Jain (WallE), beater, Sachin Kulkarni (Scoop), Dark Matter FNGs: None COUNT: 9 WARMUP: DC stretches, and one lap of the yard. THE THANG: Thang 1: 10 BB’s: do 1 merkin, stand and say “1 BB!”Continue reading “Dick Clarks “streak of Saturdays“”
Swamp Smurph v1
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Patrick Chow (Black Hole), David Sherry (Bucky), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: – arm circles / circle arms – abe vigoda – chinooks – weed pickers – mosey to playground – 5 motivators THE THANG: “The Smurph” – scaled down version of the MurphContinue reading “Swamp Smurph v1”
Run2KingstonTheStadium-2024-08-04
AO: ao-the-stadium Q: Marc Rubenstein (ScarU) PAX: Patrick Chow (Black Hole), Milky Way, Ritesh Mitra (Munchies), Subramanian Triprayar (F1), Yogi Naik, Sunny The Machine Sehgal, Hot104 FNGs: 1 Hot104 COUNT: 8 Conditions: 74 deg, overcast and humid WARMUP: stretches THE THANG: Long run (~8-9mi) along the canal for most. F1 on stadium stairs MARY: noneContinue reading “Run2KingstonTheStadium-2024-08-04”
Feats of Hercules
AO: backblasts Q: RedCoat PAX: Elliot Gordon, Erik Cabral (Styx), Flatbush (Malik Cobb), Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Herve Francois (Stingray), Hitchcock (Randy Sherman), Patrick Chow (Black Hole), Marc Rubenstein (ScarU), Ritesh Mitra (Munchies), Subramanian Triprayar (F1), Sunny The Machine Sehgal, Wayne Frost (Takedown), Yogi Naik, Master Chef, Nimitz, Veronica Styx FNGs: NoneContinue reading “Feats of Hercules”