AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Lokesh Ghanta (RHI), Matt Merritt (Papillon), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 6 Board Game Time… WARMUP: Parking Lap West Coast Motivators 5x Tippy Taps 10x Open/Close Gates 10x DC stretchesContinue reading “Are we at a Casino or The Oak F3 BD?”
Tag Archives: Sunny The Machine Sehgal
Tuesday Building Blocks
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runners Stretch THE THANG: Run on Edinburgh Rd to Conover Rd Hills MARY: No Mary ANNOUNCEMENTS: No Announcements COT: Run in solidarity with brothers
Preparation for IronPax
AO: The Rising Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Matt Hopkins (Brisket) FNGs: None COUNT: 4 WARMUP: SSH, Windmills, Tippy Taps, Arm :o:, :o: Arm, DC Strecthes THE THANG: Each rep 10 except 1 with 11 to make 51 1. The Lion King,Continue reading “Preparation for IronPax”
On the 22nd Day of August We……You know what to expect
AO: The Rising Q: W. Jason Griffith (F3 Risky Business) , PAX: Elliot Gordon, Fred Kelly (Grassy Knoll), Matt Hopkins (Brisket), Marc Rubenstein (ScarU), W. Jason Griffith (F3 Risky Business), Brian Huang (Zelda), Herve Francois (Stingray), Harkawal G.O.A.T, Harjot Pannu (Cruiser), Sunny The Machine Sehgal, Ronald Ying (Freestyle), Rolling Stones, Matt Wizeman (Franchise), Shane VergariContinue reading “On the 22nd Day of August We……You know what to expect”
The Swamp Kettle Bell BD
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Sunny The Machine Sehgal, Paul Harrison (Launchpad) FNGs: None COUNT: 5 WARMUP: 10X SSH, 10X Wind Mills, DC Exercises-Plank-Leg Stretch-Thunder both sides-Good morning-Upward dog-baby stretches. THE THANG: 20X of each exercise with Kettlebell/coupon 1)Continue reading “The Swamp Kettle Bell BD”
30/30 Coupon workout
AO: The Rising Q: Aryaman Kulkarni (MasterChef) , PAX: Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown) FNGs: COUNT: 7 WARMUP: SSH, arm circles, circle arms, windmills, Michael Phelps, DC stretches THE THANG: Broke up intoContinue reading “30/30 Coupon workout”
Yacht Club Tuesday Building Block
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal FNGs: None COUNT: 2 WARMUP: OYO THE THANG: Run along Edinburgh Rd since Bear citing last week. MARY: No Mary ANNOUNCEMENTS: Camp at ScarU, Pax needed for Blue Ridge COT: Run in solidarity with brothers.
Clockworkout
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Shane Vergari (Cuttthroat), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Ramesh Adusumilli (Shades), Shut Up, Richard (F3 Boston), Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 7 Clockwork BD… Tabata 30sec work / 10sec rest – 12 stations WARMUP: ParkingContinue reading “Clockworkout”
Yacht Club Sunday
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runners Stretches. THE THANG: Run through MCP via East Entrance. MARY: No Mary ANNOUNCEMENTS: Dad’s camp signup deadline Fri 8/7 COT: Run in solidarity with brothers.
Show up at Raritan Valley (The Encampment)
AO: The Rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , Sunny The Machine Sehgal, Ramesh Adusumilli (Shades) PAX: Ramesh Adusumilli (Shades), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), F3 The Encampment, F3 The Frontier FNGs: None COUNT: 17 Support! WARMUP: Stretches THE THANG: Around Raritan Valley MARY: ANNOUNCEMENTS: COT: Growth doesn’t happen by accident—it happensContinue reading “Show up at Raritan Valley (The Encampment)”