AO: The Oak Q: Lokesh Ghanta (RHI) , PAX: Wayne Frost (Takedown), W. Jason Griffith (F3 Risky Business), Shane Vergari (Cuttthroat), Brian Huang (Zelda), Ramesh Adusumilli (Shades), Lokesh Ghanta (RHI), Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Matt Hopkins (Brisket) FNGs: COUNT: 9 WARMUP: 1 Side-straddle Hops 20 IC 2 Imperial Walkers 10 IC 3Continue reading “The OAK”
Tag Archives: The Oak
The OAK – Howdy Pardner!
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: W. Jason Griffith (F3 Risky Business), Lokesh Ghanta (RHI), Matt Merritt (Papillon), Achilles Estavillo (SideOut/JabJab/Scorpion King), Matt Hopkins (Brisket), Ramesh Adusumilli (Shades), Brian Huang (Zelda), Sunny The Machine Sehgal FNGs: None COUNT: 8 Partner Up AMRAP WARMUP: – Parking Lap – DC Stretches – Brisk3TriF3ctaContinue reading “The OAK – Howdy Pardner!”
Coupons and Crawls
AO: The Oak Q: Sunny The Machine Sehgal , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Sunny The Machine Sehgal FNGs: None COUNT: 2 WARMUP: 15 C All SSH, Plank Jacks, Tippy Taps, Imperial Walkers, ArmCircles, CirclesArms; DC Stretches THE THANG: 15 C with Coupons 1. Lion King, Press Out, Rows….Plank CrossJack…Hodor, Lunge, Curls 2. Obliques, BenchContinue reading “Coupons and Crawls”
Are we at a Casino or The Oak F3 BD?
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?”
The OAK
AO: The Oak Q: Shane Vergari (Cuttthroat) , PAX: Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King), Ramesh Adusumilli (Shades) FNGs: None COUNT: 3 STAY PUT WARMUP: – SSH × 25 – Imperial Walkers × 15 – Hillbillies × 15 – Weed Pickers × 10 – Windmills × 10 – Merkins × 10 – Squats ×Continue reading “The OAK”
The Oak Q’mittee Bootcamp
AO: The Oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , W. Jason Griffith (F3 Risky Business), Matt Hopkins (Brisket), Brian Huang (Zelda), Tidy Cat, Naren Nayak (Shut Up, Richard; F3 Boston), Shane Vergari (Cuttthroat), Ramesh Adusumilli (Shades) PAX: Brian Huang (Zelda), Naren Nayak (Shut Up, Richard; F3 Boston), Ramesh Adusumilli (Shades), Matt Hopkins (Brisket), Tidy Cat,Continue reading “The Oak Q’mittee Bootcamp”
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”
The OAK – Combo-Rama
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”
The OAK Oh No, Not HIM on Q again!
AO: The Oak Q: W. Jason Griffith (F3 Risky Business) , PAX: Brian Huang (Zelda), Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion King), Ramesh Adusumilli (Shades), W. Jason Griffith (F3 Risky Business), JP (Jarvis) Ranu, Wayne Frost (Takedown) FNGs: None COUNT: 7 WARMUP: Arm Circles x15 Circle Arms x15 Tippy Taps x15 Wind Mills x15 DickContinue reading “The OAK Oh No, Not HIM on Q again!”
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”