AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Aryaman Kulkarni (MasterChef), W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Sunny The Machine Sehgal FNGs: None COUNT: 5 WARMUP: DC stretches THE THANG: Thang 1 EMOM x 10 min Min 1: :45 sec easy cardio SSH Min 2: :45 sec inchworm walkouts and Merkin Min 3:Continue reading “Wednesday Shoulder to Shoulder WO”
Tag Archives: W. Jason Griffith F3 Risky Business
1/5 Beatdown
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Fred Kelly (Grassy Knoll), Thunder FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Wheel of Workouts (WoW Effect)
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Matt Merritt, Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Marc Rubenstein (ScarU), Brian Huang (Zelda) FNGs: None COUNT: 6 Last Q for 2025…Simple…Pax spin…Pax do the counting… WARMUP: Parking Lap Motivators 5x Stretches M Phelps Shakira Parking Lap THE THANG: Spin the Wheel of WorkoutContinue reading “Wheel of Workouts (WoW Effect)”
This Day in History- 12/17/25
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef) FNGs: None COUNT: 5 WARMUP: cardinal cherry pickers, dc stretches THE THANG: Workout 12/17/23 4 corners x 2 12 Burpees 17 Push ups 25 Squats 12 Mountain climbers 17 Dips 25 BroContinue reading “This Day in History- 12/17/25”
Le Tour de WWCP
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Killbill, W. Jason Griffith (F3 Risky Business), JM ROONEY (GROVER), Morpheus, Thunder FNGs: None COUNT: 6 WARMUP High knees in place – 20 count Butt kickers – 20 count Toy soldiers forward & back – 10 each way Fast feet (football drill) – 15 seconds 3 burpees LungesContinue reading “Le Tour de WWCP”
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”
Broga, Pearls on a String into Route 66
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Ramesh Adusumilli (Shades), Satya Adusumilli(Walker Texas Ranger), Wayne Frost (Takedown) FNGs: None COUNT: 6 WARMUP: BROGA- Sun Salutation, Warrior, Downward Dog, Cobra, Child, Cat/Cow THE THANG: Thang 1 Pearls on a String- Mosey around Park Stop 1: Grab aContinue reading “Broga, Pearls on a String into Route 66”
Just another Merkin Monday!
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: W. Jason Griffith (F3 Risky Business), Aryaman Kulkarni (MasterChef), Ramesh Adusumilli (Shades), Satya Adusumilli(Walker Texas Ranger), Achilles Estavillo (SideOut/JabJab/Scorpion K, Wayne Frost (Takedown), Marc Rubenstein (ScarU) FNGs: None COUNT: 8 Warm-O-Rama (7 min) SSH – 25 IC Weed Pickers – 10 IC Imperial Walkers – 15 IC ArmContinue reading “Just another Merkin Monday!”
Halloween Beatdown
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: W. Jason Griffith (F3 Risky Business), Marc Rubenstein (ScarU), Ramesh Adusumilli (Shades), Satya Adusumilli(Walker Texas Ranger), Wayne Frost (Takedown), Matt Hopkins (Brisket) FNGs: None COUNT: 7 WARMUP: side straddle hops, arm circle, circle arms, windmills, DC stretches THE THANG: Station 1 Ghosts 10 Burpees Spring 30 yards andContinue reading “Halloween Beatdown”
Spok-, Spook-, WATDBRLPX- tober
AO: ao-the-rising Q: Brian Huang (Zelda) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Matt Hopkins (Brisket), (SureShot), Elliot Gordon, W. Jason Griffith (F3 Risky Business), Tom Yanagi (Whistleblower), Wayne Frost (Takedown), Loudspeaker, Unicorn FNGs: None COUNT: 15 WARMUP: calf exercises, close gates, twists, DCContinue reading “Spok-, Spook-, WATDBRLPX- tober”