AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business FNGs: None COUNT: 3 Do As Many Reps As Possible in 45 seconds while holding Bricks :bricks: WARMUP: Arm Circles Circle Arms Leg Circle Shakira (Hips Don’t Lie) DC Stretches THE THANG: Thang1: 45sec per exercise AMRAPContinue reading “45seconds Bricks AMRAP”
Tag Archives: Sunny The Machine Sehgal
Wednesday workout with Wayn
AO: backblasts Q: Wayne Frost (Takedown) PAX: Fred Kelly (Grassy Knoll), W. Jason Griffith F3 Risky Business, Aryaman Kulkarni (MasterChef), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Unicorn FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
That Escalated Quickly!
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: W. Jason Griffith F3 Risky Business, Fred Kelly (Grassy Knoll), Wayne Frost (Takedown), Aryaman Kulkarni (MasterChef), Dick Clark, Marc Rubenstein (ScarU), Sunny The Machine Sehgal FNGs: None COUNT: 8 Warm-Up Motivators x7 Imperial Walkers – 10 IC Arm Circles (forward/back) – 10 each Windmills – 10 IC DCContinue reading “That Escalated Quickly!”
Modified Storm Beatdown
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”
Oak Apple Day
AO: backblasts Q: Curtis Hoberman (Dos Equis) PAX: Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business, killbill FNGs: None COUNT: 4 Oak Apple Day Welcome. DiCCS (Disclaimer, Cell phone present? CPR Certified PAX present? Safety) Mission 5 Core Principles Credo Oak Apple Day, observed on May 29th, is a traditional English celebration markingContinue reading “Oak Apple Day”
Tower of Dice
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Dick Clark, Fred Kelly (Grassy Knoll), Edgar Moran (Grasshopper), Morpheus, Wayne Frost (Takedown) FNGs: None COUNT: 9 Make it fun first workout on a Monday… Build Tower of Dice… Person A runs for aContinue reading “Tower of Dice”
IN the Colosseum and Up Helmet Hill
AO: backblasts Q: Brian Huang (Zelda) PAX: Harkawal G.O.A.T, Casbah (Duke Ritchie), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Swish (Stephen Vaccaro), Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Wayne Frost (Takedown), Harjot Pannu (Cruiser), Elliot Gordon, Ritesh Mitra (Munchies), (SureShot), RedCoat, kbaker FNGs: None COUNT: 15 WARMUP: circle arms, pull left arm to right,Continue reading “IN the Colosseum and Up Helmet Hill”
Welcome Swamp!
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, Flatbush (Malik Cobb) FNGs: None COUNT: 4 WARMUP: DC stretches THE THANG: “Welcome Swamp” Windmill E 2K L unges C arolina Dry docks O pen gate Merkins Eagles wings (forward backward seal overhead) Mosey Squats Walkers American Hammers Merkins PlanksContinue reading “Welcome Swamp!”
Sunday (stadium) Runday
AO: backblasts Q: Dick Clark PAX: Srikanth Bondada (BabeRuth), Fred Kelly (Grassy Knoll), Subramanian Triprayar (F1), Sunny The Machine Sehgal, Ritesh Mitra (Munchies) FNGs: None COUNT: 6 WARMUP: a good stretch OYO THE THANG: 50 minutes on the stadium track (YHC, F1, BabeRuth, Grassy Knoll), or on the towpath (Machine and Munchies). Then met upContinue reading “Sunday (stadium) Runday”
May Day Bricks Be With You
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: killbill, Sunny The Machine Sehgal, Morpheus FNGs: None COUNT: 4 It’s Brick Time…May Day! May Day! WARMUP: Motivators 5c Shakira 10c Open/Close Gate 10c ea Figure 4 Slide 5ea leg Hip Twister 10c Stretches 10c THE THANG: 2 rounds of 25 Brick Works, 10c each… 1. MoroccanContinue reading “May Day Bricks Be With You”