AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 6 Keep moving in November with additional Merkin Challenge WARMUP: DC Stretches Motivator 5 ct Open/Close Gates 10 ic ea Arms Circles Arm 10 ic ea ShakiraContinue reading “November Movember”
Tag Archives: Sunny The Machine Sehgal
MiltonBradley Showed Up
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Killbill, Ramesh Adusumilli (Shades) FNGs: None COUNT: 5 Windy day but Milton Bradley came out and played F3 workout. For a while we got stuck on the loop of Outlaw, Apollo Ohno, Calf Raises, Burpees, Bobby Hurley.Continue reading “MiltonBradley Showed Up”
Halloween Thrilla Spooktacular
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Nick Behmke (Watson), Sunny The Machine Sehgal, Brian Huang (Zelda), Steven Squibb (Splinter), Nightwalker, Art of War, City West FNGs: None COUNT: 8 WARMUP: Warm UP Monster Marches High knees with arms Frankenstein-style Hip flexors, core, cardio Mummy Morracan Knight clubs Werewolf Howl Stretch Chest opener: arms wide,Continue reading “Halloween Thrilla Spooktacular”
Spooktober Workout
AO: ao-the-oak Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Killbill FNGs: None COUNT: 5 WARMUP: arm circles, circle arms, windmills, DC stretches THE THANG: Side Shoulder Hops x10 Pistol Squats x10 or 1 minute Plank Obama to the end of the parking lot/halfwayContinue reading “Spooktober Workout”
F corners and coloseum full body workout
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”
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”