AO: The Oak Q: Ramesh Adusumilli (Shades) , PAX: Shane Vergari (Cuttthroat), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), Brian Huang (Zelda), Matt Merritt (Papillon), Ramesh Adusumilli (Shades) FNGs: None COUNT: 6 WARMUP: Stretches Motivator 6x Abe V THE THANG: 4 BD then Parking Lap Lunges Am Hams BBSU LBC Jump Squats Merkins ScorpionContinue reading “The OAK That Keeps on Giving”
Tag Archives: Shane Vergari (Cuttthroat)
The OAK
AO: The Oak Q: Killbill , PAX: Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Brian Huang (Zelda), Lokesh Ghanta (RHI), Killbill, Achilles Estavillo (SideOut/JabJab/Scorpion King), Ramesh Adusumilli (Shades), Shane Vergari (Cuttthroat) FNGs: COUNT: 8 Warm-O-Rama / COP (18 reps IC each): Side Straddle Hops (SSH) Wax On, Wax Offs (Arm Circles Fwd/Bwd) ImperialContinue reading “The OAK”
Eleven STOP signs
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Matt Hopkins (Brisket), Achilles Estavillo (SideOut/JabJab/Scorpion King), Morpheus, W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Brian Huang (Zelda), Tidy Cat, Shane Vergari (Cuttthroat) FNGs: None COUNT: 8 Keep moving BD…Only stop & do BD at a STOP sign… WARMUP: Arm Circles 10cContinue reading “Eleven STOP signs”
Partner Conundrum BD
AO: The Oak Q: Sunny The Machine Sehgal , PAX: Brian Huang (Zelda), Sunny The Machine Sehgal, Wayne Frost (Takedown), W. Jason Griffith (F3 Risky Business), Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 6 Intro: Thank-you all for posting today and joining me in this F3 movement. Most of you refer toContinue reading “Partner Conundrum BD”
The OAK
AO: The Oak Q: Shane Vergari (Cuttthroat) , PAX: Ramesh Adusumilli (Shades), Morpheus, Lokesh Ghanta (RHI), Shane Vergari (Cuttthroat), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King), 1 FNGs: 1 1 COUNT: 8 WARMUP: Mosey Warm-Up Lap Easy jog around the AO Dynamic Warm-Up Perform together: – 20 SSHContinue reading “The OAK”
Brick 750
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Shane Vergari (Cuttthroat), Wayne Frost (Takedown), Matt Hopkins (Brisket), Lokesh Ghanta (RHI), Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 7 3 rounds of 25 exercises 10 counts each = 750 counts WARMUP: Trail Lap MotivatorContinue reading “Brick 750”
Captain Thor’s Assault
AO: The Oak Q: Sunny The Machine Sehgal , PAX: Shane Vergari (Cuttthroat), Morpheus, Achilles Estavillo (SideOut/JabJab/Scorpion King), Brian Huang (Zelda), Matt Merritt (Papillon), Sunny The Machine Sehgal, Lokesh Ghanta, Ramesh Adusumilli (Shades), @Lokesh Ghata FNGs: 1 @Lokesh Ghata COUNT: 08 WARMUP: Plank + upward dog + shoulders engaged + pushup + downward dog +Continue reading “Captain Thor’s Assault”
Round Rope-bin
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Matt Merritt, Killbill, Ramesh Adusumilli (Shades), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King), Bullwinkle (DR – F3 Tundra (Washington State)) FNGs: None COUNT: 8 Battle Rope Round Robin… 1 Pax on battle rope call out workoutContinue reading “Round Rope-bin”
The OAK – Krewe of O.A.K (Outdoor Accountable Kinship)
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Brian Huang (Zelda), W. Jason Griffith (F3 Risky Business), Killbill, Wayne Frost (Takedown), Sunny The Machine Sehgal, Shane Vergari (Cuttthroat), Morpheus FNGs: None COUNT: 8 Don’t get rained at. Stay dry. WARMUP: Parking Lap DC Stretches Motivators 5c Tippy Taps 10icContinue reading “The OAK – Krewe of O.A.K (Outdoor Accountable Kinship)”
The OAK – Risky Gets No Respect Beatdown
AO: The Oak Q: W. Jason Griffith (F3 Risky Business) , PAX: Wayne Frost (Takedown), Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Killbill, FNG FNGs: 1 FNG COUNT: 6 7×7 equals No-Respect Tempo Workout Warm up Arm Circles x10 Circle Arms x 10 Cardinal Cherry Pickers x 10 WindContinue reading “The OAK – Risky Gets No Respect Beatdown”