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”
Tag Archives: Steven Squibb (Splinter)
Anchoring in the New Year Workout @theAnchor
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Steven Squibb (Splinter) FNGs: None COUNT: 2 WARMUP: armcircle arms, arm pretzels, windmills, ssh x10 THE THANG: 5 sets of exercises, 1 set after each loop around soccer field. 1st loop; Merkins, plank jacks, burpees, mtn climbers, foxholes X10 2nd loop; T merkins, plank jacks, hand release burpees,Continue reading “Anchoring in the New Year Workout @theAnchor”
The Watson Files – An F3 Murder Mystery Beatdown
AO: backblasts Q: Nick Behmke (Watson) PAX: Sunny The Machine Sehgal, Hitchcock (Randy Sherman), Alan Hockenjos (Walden), Marc Rubenstein (ScarU), Steven Squibb (Splinter), Nightwalker FNGs: None COUNT: 7 WARMUP: THE THANG: π΅οΈββοΈ THE WATSON FILES An F3 Mystery Beatdown βΈ» π The Thang Overview Our Nantan (Side-out / JAB-JAB / Scorpion King has been MURDERED!Continue reading “The Watson Files – An F3 Murder Mystery Beatdown”
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”
10/25
AO: backblasts Q: Steven Squibb (Splinter) PAX: Steven Squibb (Splinter) FNGs: None COUNT: 1 WARMUP: mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, arm circles, circles arms, leg swings, open gate/close gate, Imperial walkers THE THANG: side straddle hops x 30ic, wall sit 30s, merkin x10ic, step up x16ic, squats x15ic, tricep dipsContinue reading “10/25”
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”
IPC at The Anchor
AO: backblasts Q: Dick Clark PAX: Alan Hockenjos (Walden), Nick Behmke (Watson), Steven Squibb (Splinter), Art of War, NightWalker, Inferno FNGs: 1 Inferno COUNT: 7 WARMUP: Individual, during the pre-workout briefing. THE THANG: IPC 2025 week two hero workout, β8-trackβ MARY: none (no time!) ANNOUNCEMENTS: The Rising starts earlier beginning Monday COT: thankful for guysContinue reading “IPC at The Anchor”
SuperSaturdaySale-atTheAnchor-1025-08-02
AO: ao-the-anchor Q: Patrick Chow (Black Hole) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Steven Squibb (Splinter), Nick Behmke (Watson), DrJekyll , John-To-Be-Named-DeSeignora FNGs: 1 John-To-Be-Named-DeSeignora COUNT: 7 Conditions: cool 60 deg and clear! WARMUP: BatWing (20 IC for each of 4 sub-exercises, not letting the arms drop) and Motivators from 10 THEContinue reading “SuperSaturdaySale-atTheAnchor-1025-08-02”
76 Workout
AO: backblasts Q: Steven Squibb (Splinter) PAX: Steven Squibb (Splinter), Dr Jeckyll FNGs: None COUNT: 2 WARMUP: Mosey, butt kickers, high knees, side shuffles, karaokes, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, imperial walkers THE THANG: Four corners (25 reps each exercise, 26 last round) 1 – shoulder taps,Continue reading “76 Workout”
1 WAnchor
AO: backblasts Q: Steven Squibb (Splinter) PAX: Steven Squibb (Splinter) FNGs: None COUNT: 1 WARMUP: mosey, butt kickers, high knees, side shuffle each side, karaoke each side, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, imperial walkers THE THANG: Shredder from DareBee website (check it out) Air squats x20, merkinsContinue reading “1 WAnchor”