AO: backblasts Q: Wayne Frost (Takedown) PAX: Deep Thapliyal (Mulligan), Dick Clark, Harjot Pannu (Cruiser), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Master Chef FNGs: None COUNT: 9 WARMUP: various stretches THE THANG:4 corners and coloseum 20 counts 1: dips, step ups, decline merkins, incline merkins,Continue reading “F corners and coloseum full body workout”
Tag Archives: Sunny The Machine Sehgal
Final Long Run Before MCM
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Harjot Pannu (Cruiser), Harkawal G.O.A.T, Deep Thapliyal (Mulligan) FNGs: None COUNT: 5 WARMUP: stretching THE THANG: 8-10 miles MARY: stretching ANNOUNCEMENTS: none COT: grateful for the people and the process for training for marathon
US Army fitness test
AO: backblasts Q: Swish (Stephen Vaccaro) , RedCoat PAX: Brian Huang (Zelda), divesh, Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Unicorn, Luke FNGs: 1 Luke COUNT: 9 WARMUP: Michael Phelps Trap taps Downward dog Thread the needle Slow squats Jump in place Run in place THE THANG: 3 unbroken hex barContinue reading “US Army fitness test”
Tennis courts circuit
AO: backblasts Q: RedCoat PAX: Swish (Stephen Vaccaro), Herve Francois (Stingray), Brian Huang (Zelda), Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion K, divesh, Elliot Gordon, Henry W Lee 8569, Patrick Chow (Black Hole), Sunny The Machine Sehgal, Wayne Frost (Takedown), Franchise, Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Matt Hopkins (Brisket), Tom Yanagi (Whistleblower), Unicorn, LoudspeakerContinue reading “Tennis courts circuit”
Chill in the air, Warm in the body – The Yacht Run
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , Sunny The Machine Sehgal PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K FNGs: None COUNT: 2 WARMUP: OYO THE THANG: Target 5mi. Cool 38° Dress Rehearsal / Taper off run for MCM Training. Oct 26 – MCM day MARY: None ANNOUNCEMENTS: See ARISE and other SlackContinue reading “Chill in the air, Warm in the body – The Yacht Run”
Twenty is Plenty
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, Killbill, Satya Adusumilli(Walker Texas Ranger) FNGs: None COUNT: 4 20 exercises – 20 or (plenty) count (in cadence or single) Some using bricks… WARMUP: Stretches M Phelps Shakira Leg Swings Motivators (5) THE THANG: Thang1: 20 (plenty) count Moroccan Night Club (leg out)Continue reading “Twenty is Plenty”
Multiples of 5
AO: backblasts Q: Herve Francois (Stingray) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Flatbush (Malik Cobb), Wayne Frost (Takedown), Matt Hopkins (Brisket), Sunny The Machine Sehgal FNGs: None COUNT: 6 WARMUP: Arm circles Chest stretch Calf stretch Quad stretch Back stretch Child pose THE THANG: 5 burpees – Run up hill and 5 flutter kicks 10 burpeesContinue reading “Multiples of 5”
OCTOBER Beatdown
AO: ao-the-oak Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Ramesh Adusumilli (Shades), Killbill, Sunny The Machine Sehgal FNGs: None COUNT: 7 WARMUP: circle arms, pull left arm to right, pull right arm to left, touch toes and hold/to ground THE THANG: One-legged Bridge x10Continue reading “OCTOBER Beatdown”
Explore the Park
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Flatbush (Malik Cobb), Aryaman Kulkarni (MasterChef), Matt Hopkins (Brisket) FNGs: None COUNT: 5 WARMUP: cardinal cherry pickers, hamstring, calf, arm circles, SSH, slow squats THE THANG: Mosey round the park with stops Stop 1: 10 hand release merkins stop 2: 20 lunges Stop 3:Continue reading “Explore the Park”
The Frontier DownRange
AO: backblasts Q: Steve Austin (Mike Mascarina F3 The Frontier PAX: Sunny The Machine Sehgal, Nick Behmke (Watson), Achilles Estavillo (SideOut/JabJab/Scorpion K, 31-Frontier-men FNGs: None COUNT: 34 IPC Week 3… WARMUP: Knee Bends Stretches THE THANG: IPC WEEK 3 MARY: ANNOUNCEMENTS: COT: