AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Wayne Frost (Takedown), Matt Hopkins (Brisket) FNGs: None COUNT: 4 WARMUP: SSH, windmills, Burpees, jog in place, Butt kickers THE THANG: 1. Weighted Squats 2. Coupon lunge 3. Weighted Press 4. Weighted row thang 2 1. Incline coupon merkinContinue reading “Rising Wednesday 4 corner Tabata Coupon Style”
Tag Archives: Sunny The Machine Sehgal
Tuesday Building Blocks
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Rolling Stones, Sunny The Machine Sehgal FNGs: None COUNT: 2 WARMUP: Runner’s Stretches THE THANG: Run through MCP via the East Entrance MARY: No Mary ANNOUNCEMENTS: 10/31 f3 Morris Manniversary, 12/5 Charity Ball. COT: Run in solidarity and spirit with all F3 brethren.
Sunday Long Run
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runner’s Stretches THE THANG: 33F Freeze Warning Run through MCP via the East Entrance MARY: No Mary ANNOUNCEMENTS: 10/31 F3 Morris The Ward Manniversary, 12/31 Charity Ball. COT: Run in solidarity and spirit with brotherContinue reading “Sunday Long Run”
Rising Saturday
AO: The Rising Q: Shane Vergari (Cuttthroat) , PAX: Wayne Frost (Takedown), (SureShot), Eugene Fridkin (RedCoat), Harjot Pannu (Cruiser), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Mushi Bhuiyan (Forklift), Matt Hopkins (Brisket), Hot Rod, Shane Vergari (Cuttthroat) FNGs: None COUNT: 14 WARMUP: Quick Mosey around the lot 47 SSH (birthday tax!) 10Continue reading “Rising Saturday”
The OAK
AO: The Oak Q: Shane Vergari (Cuttthroat) , PAX: Marc Rubenstein (ScarU), Tidy Cat, Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), Shane Vergari (Cuttthroat), Sunny The Machine Sehgal, Brian Huang (Zelda), Ramesh Adusumilli (Shades) FNGs: None COUNT: 8 WARMUP: – 1 minute brisk walk or easy mosey – 15 side-straddle hops, inContinue reading “The OAK”
Merkin Mania
AO: The Rising Q: Sunny The Machine Sehgal , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Wayne Frost (Takedown) FNGs: None COUNT: 5 WARMUP: Head Rotate and neck release. SSH. Plank + upward dog + shoulders engaged + pushup + downward dog+lunge+side plank GM.Continue reading “Merkin Mania”
Tuesday Building Blocks
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Rolling Stones FNGs: None COUNT: 2 WARMUP: Runners Stretches THE THANG: Run for 30 mins in MCP MARY: No Mary ANNOUNCEMENTS: See slack for details COT: Run in solidarity with brothers
Sunday Longish Run
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runner’s Stretch THE THANG: Run through MCP MARY: No Mary ANNOUNCEMENTS: See Slack for details COT: Run in solidarity with other PAX.
Rising Saturday
AO: The Rising Q: Brian Huang (Zelda) , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Eugene Fridkin (RedCoat), Harkawal G.O.A.T, Fernando (Cyclone), Harjot Pannu (Cruiser), Ritesh Mitra (Munchies), Ramesh Adusumilli (Shades), Patrick Chow (Black Hole), Rolling Stones, Dick Clark, Brian Huang (Zelda), (SureShot), Aryaman Kulkarni (MasterChef), Ronald YingContinue reading “Rising Saturday”
The Swamp Bootcamp PUMPkin press
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Sunny The Machine Sehgal, Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: arm claps, neck and hip rolls, pumpkin pickers, stretch THE THANG: PUMPkin press 30x Reps of 5 exercise with Farmer carry between rounds: curlsContinue reading “The Swamp Bootcamp PUMPkin press”