AO: ao-the-rising Q: Brian Huang (Zelda) PAX: Tom Yanagi (Whistleblower), Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Patrick Chow (Black Hole), Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Barry Brown (Striper), (SureShot), Elliot Gordon, Harkawal G.O.A.T, Harjot Pannu (Cruiser), Casbah (Duke Ritchie), Wayne Frost (Takedown), RedCoat FNGs: None COUNT: 15 WARMUP: THE THANG: 20Continue reading “Modified Storm Beatdown”
Tag Archives: Patrick Chow (Black Hole)
F3- Fitness/ Fellowship/ Faith- Walden’s 1st
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: arm circles forward, windmills, arm circles reverse, tappy taps, ssh. All X10 THE THANG: spelling out F3 FITNESS- Flutterkicks, Imperial walkers, Tempo merkins, No surrenders, Everything bagels, Squats, Side straddle hops. AllContinue reading “F3- Fitness/ Fellowship/ Faith- Walden’s 1st”
AI assisted bunny beat down
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), Uday Jain (WallE), Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 5 Designed with some assistance from CoPilot 🙂 WARMUP: – Motivators – Arm circle – Weed picker – Circle arm – Imperial Walker – DC stretches THANG1: – 11s-big boiContinue reading “AI assisted bunny beat down”
24s for 3/24
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: – Motivators – Circle arms – Chinook – Arm circles – Tippy tap THE THANG: blocks of 3 exercises, 24 reps reach (for 3/24), with cardio in between – Dead hang,Continue reading “24s for 3/24”
Burlington Q School- old faves
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Patrick Chow (Black Hole), Aryaman Kulkarni (MasterChef), Shan Chakraborty (Voicemail), The MENTOR, T Squared, Philly Kicks FNGs: 1 Philly Kicks COUNT: 7 WARMUP: 5 Motivators, DC Stretches THE THANG: THANG 1: Escalator 10-20-30-40 10 Burpees 20 Mountain climbers 30 merkins 40 Squats Thang 2: 4 Corners 10s, 20s,Continue reading “Burlington Q School- old faves”
Burpee Mile Plus
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: – SSH – arm circle – abe vigoda – circle arm – DC stretches THE THANG: – Burpee mile plus – mosey 1.2 mi loop around the neighborhood, 10 burpees at everyContinue reading “Burpee Mile Plus”
Brotherly Love Workout
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Matt Hopkins (Brisket), Sunny The Machine Sehgal, Patrick Chow (Black Hole), Erik Cabral (Styx), Barry Brown, Elliot Gordon, Wayne Frost (Takedown), Franchise, Swish (Stephen Vaccaro) FNGs: None COUNT: 10 WARMUP: 5+5 Motivators Arm Circles Windmills Cardinal Cherry Pickers DC stretches Calf stretches THE THANG: 4 Corner Weight WorkoutContinue reading “Brotherly Love Workout”
Counting down at the Coop
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 circles / circle arms – weed picker – imperial squat walker THANG1 repeat for a total of 2 rounds: – 50 single count mountain climbers – 40 bulgarianContinue reading “Counting down at the Coop”
Burlington x 10!
AO: backblasts Q: Dick Clark PAX: Dustin Crosby (Kolisi), Patrick Chow (Black Hole), Srikanth Bondada (BabeRuth), FlyPop, T-Squared, Splinter FNGs: None COUNT: 7 WARMUP: quick DC stretch THE THANG: Or this one: 5 Rounds: 10 exercises x 10 reps each – Imperial Walkers – Squats – SSH – Apollo Ohno – American Hammers – FluttersContinue reading “Burlington x 10!”
Burlington VQ for FlyPop!
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Pharmer, Patrick Chow (Black Hole), FlyPop (VQ!), The Mayor, DaggerBoard, The Mentor FNGs: None COUNT: 8 WARMUP: SSH, IW, arm circle, DC stretch THE THANG: 1) seven of diamonds up to the round of 21: merkins, LBC, squats, SSH. 2) Dora: 100Merkin, 200 bird-dog, 300Continue reading “Burlington VQ for FlyPop!”