AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Lokesh Ghanta (RHI), Ramesh Adusumilli (Shades), Brian Huang (Zelda), Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal FNGs: None COUNT: 6 Combo Exercises… WARMUP: Parking Lap DC Stretches 10x West Coast Motivators 5x Open/Close Gate 10x Reacher 10x THE THANG: 7 comboContinue reading “The OAK – Combo-Rama”
Tag Archives: Sunny The Machine Sehgal
30 for 30- Front to Back!
AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Tidy Cat, Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal FNGs: None COUNT: 7 WARMUP: Cardinal cherry pickers, windmills, arm circles, motivators, burpees, DC stretches THE THANG: Front to Back Round 1- totalContinue reading “30 for 30- Front to Back!”
Tuesday Building Blocks
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runners Stretches Multiple THE THANG: Run through MCP via East Entrance MARY: No Mary ANNOUNCEMENTS: No Announcements COT: Blessed to be in the midst of brothers who run Tuesday Am.
It’s July 22, You’ve Been Warned – Now show up!
AO: The Rising Q: W. Jason Griffith (F3 Risky Business) , PAX: Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Wayne Frost (Takedown), Matt Hopkins (Brisket), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 7 WARMUP: Arm Circles x 22 Circle Arms x 22 Wind Mills x 22Continue reading “It’s July 22, You’ve Been Warned – Now show up!”
Yacht Club
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal FNGs: None COUNT: 1 WARMUP: Runners Stretch THE THANG: Run from MCP East MARY: No Mary ANNOUNCEMENTS: No Announcements COT: Staying consistent is hard but then why would one do it if it was easy.
Revelation 7:16
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Ramesh Adusumilli (Shades), Sunny The Machine Sehgal, BOG (Blades O’ Glory) [F3 T-Town], Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 5 “…those who endure [discomfort] will never hunger or thirst…” WARMUP: – Parking Lap – DC Stretches – ShakiraContinue reading “Revelation 7:16”
Tuesday Building Blocks
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Marc Rubenstein (ScarU), Sunny The Machine Sehgal FNGs: None COUNT: 2 WARMUP: Runners Stretch THE THANG: MCP Eadt MARY: No Mary ANNOUNCEMENTS: 07/16 Superfly event 07/18 VQ Alert Freestyle, 07/19 F3 Family Picnic COT: Run in solidarity with brothers.
Yacht Club Sunday
AO: The Yacht Club Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Rolling Stones FNGs: None COUNT: 2 WARMUP: Slant Board Stretches THE THANG: Run through MCP East to West and back MARY: No Mary ANNOUNCEMENTS: 7/19 F3 Family Picnic Sunday Brunch COT: Run in solidarity with brothers.
WorldCupQuarterfinals-atTheOak-2026-07-09
AO: The Oak Q: Patrick Chow (Black Hole) , PAX: Brian Huang (Zelda), Achilles Estavillo (SideOut/JabJab/Scorpion King), Ramesh Adusumilli (Shades), Marc Rubenstein (ScarU), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Patrick Chow (Black Hole) FNGs: None COUNT: 7 Conditions: 69 deg WARMUP: :muscle:⭕️, ⭕️:muscle:, IW, squat, IC x 10 THE THANG: WCContinue reading “WorldCupQuarterfinals-atTheOak-2026-07-09”
Power, Strength and Endurance WO
AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Fred Kelly (Grassy Knoll), Morpheus, Wayne Frost (Takedown), Ramesh Adusumilli (Shades), Tidy Cat, Marc Rubenstein (ScarU), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef) FNGs: None COUNT: 10 WARMUP: DC Stretches, 3 burpees, arm circles, circle arms, open/closedContinue reading “Power, Strength and Endurance WO”