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”
Tag Archives: Sunny The Machine Sehgal
Rising 2.0 Birthday
AO: The Rising Q: Tidy Cat , PAX: Marc Rubenstein (ScarU), W. Jason Griffith (F3 Risky Business), Tidy Cat, Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), Rolling Stones FNGs: None COUNT: 6 May or may not be a repeat from the F3 Delco beatdown from Monday! WARMUP: SSH, Imperial walkers, Windmills, Hillbilly walkers, StretchesContinue reading “Rising 2.0 Birthday”
Tuesday Building Blocks
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), Rolling Stones FNGs: None COUNT: 3 WARMUP: Runners Stretches THE THANG: Run through MCP from East to Boathouse and back. MARY: No Mary today ANNOUNCEMENTS: 10/15 TTTF at Needle Creek, 10/31 Ward Convergence, 12/5 Charity Ball.Continue reading “Tuesday Building Blocks”
Yacht Club Sunday
AO: The Yacht Club Q: Sunny The Machine Sehgal , Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 2 WARMUP: Runners Stretches THE THANG: Princeton 1/2 Prep MARY: No Mary ANNOUNCEMENTS: F3 Morris Anniversary 10/31, CSAUP 11/14, Charity Ball 12/5 COT: Run in solidarity with brothers
The OAK
AO: The Oak Q: Lokesh Ghanta (RHI) , PAX: Tidy Cat, Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion King), Wayne Frost (Takedown), Shane Vergari (Cuttthroat), Lokesh Ghanta (RHI) FNGs: COUNT: 6 WARMUP: S Side-straddle Hops 20 IC W Windmills – controlled 10 IC I Imperial Walkers 10 IC M Mountain Climbers 10 IC F FrankensteinsContinue reading “The OAK”
Movember Prep Means Merkins
AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Matt Hopkins (Brisket), Rolling Stones, Tidy Cat, Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion King), Morpheus FNGs: None COUNT: 8 WARMUP: arm circles, circle arms, triceps stretch, cross body stretch, windmills, burpees, SSH THE THANG: Thang 1. 5 reps, 10Continue reading “Movember Prep Means Merkins”
The SOT Run
AO: The SOT Q: Dick Clark , PAX: Sunny The Machine Sehgal, Dick Clark, Subramanian Triprayar (F1) FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
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: MCP East to Conover via Edinburgh Rd MARY: No time for Mary ANNOUNCEMENTS: See slack for deets COT: Running in solidarity with others.
Rising Saturday IPC week 4 Crayola’s Masterpiece WO
AO: The Rising Q: Harjot Pannu (Cruiser) , PAX: Marc Rubenstein (ScarU), Ronald Ying (Freestyle), Elliot Gordon, Wayne Frost (Takedown), Aryaman Kulkarni (MasterChef), Eugene Fridkin (RedCoat), Sunny The Machine Sehgal, Ramesh Adusumilli (Shades), Mushi Bhuiyan (Forklift), (SureShot), Harjot Pannu (Cruiser), Yogi Naik (Bond) FNGs: COUNT: 12 WARMUP: Standard full body stretching. THE THANG: IPC weekContinue reading “Rising Saturday IPC week 4 Crayola’s Masterpiece WO”
October Celebration with Crawls
AO: The Oak Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Matt Hopkins (Brisket), Ramesh Adusumilli (Shades), Achilles Estavillo (SideOut/JabJab/Scorpion King), Lokesh Ghanta (RHI) FNGs: None COUNT: 5 WARMUP: Head Rotate, Shoulder Stretch, Walk parking lot, Muncin, DC Stretches. THE THANG: Cones about 15-20 yards away for crawls. O-Obama C-Crunchy Frog…….. LungeContinue reading “October Celebration with Crawls”