AO: backblasts Q: Erik Cabral (Styx) PAX: Herve Francois (Stingray), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll), Curtis Hoberman (Dos Equis), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, Max R. FNGs: None COUNT: 11 WARMUP: Full body stretches THE THANG: F-IRE DRILLContinue reading “FREEDOM WO – July 3, 2024”
Tag Archives: W. Jason Griffith F3 Risky Business
Four Courners
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Flatbush (Malik Cobb), W. Jason Griffith F3 Risky Business, Morpheus, Fred Kelly (Grassy Knoll), Wayne Frost (Takedown) FNGs: None COUNT: 6 WARMUP Tippy Taps Back Hurts Toe Grab Swirly Arms Arms Swirly Step Forward stretch (L+R) DC Stretches Mosey to Route 66 1st Tree- 5 Jump Squats 2ndContinue reading “Four Courners”
Is this still warm-ups?
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal FNGs: None COUNT: 3 WARMUP: Motivators 5cnt -Mosey 1st parking lot Abe Vigoda 10 ic -Mosey 2nd parking lot Open/Close Gates -Mosey 3rd parking lot Shakira (Hips Don’t Lie) -Mosey 4th parking lot THE THANG: Leap FrogContinue reading “Is this still warm-ups?”
Sand ‘N Stix!
AO: ao-the-oak Q: Erik Cabral (Styx) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), W. Jason Griffith F3 Risky Business, Flatbush (Malik Cobb) FNGs: None COUNT: 5 WARMUP: Full body stretches THE THANG: Build the Damn! – Pass the bag to the next guy – Last guy runs the front – Continue until at destinationContinue reading “Sand ‘N Stix!”
Don’t get rain soaked at The Oak
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Wayne Frost (Takedown), Flatbush (Malik Cobb) FNGs: None COUNT: 6 WARMUP: Motivator (6c) Shakira Hips don’t lie (5c ea side) Sun god (10c) Reverse sun god (10c) Open gate (10c) Close gate (10c) StretchesContinue reading “Don’t get rain soaked at The Oak”
The Magical Mystery Tour at the Oak
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Vijay Aluwalia (Four Seasons), W. Jason Griffith F3 Risky Business FNGs: None COUNT: 4 WARMUP: Twists, Windmills, DC stretches, Motivators THE THANG: Mosey to the Pavilion Circle of Pain- bear crawl to next station, 30 reps each below- core mostly 1. Hand release MerkinsContinue reading “The Magical Mystery Tour at the Oak”
Exicon Parade
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Herve Francois, Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Ritesh Mitra (Munchies), Subramanian Triprayar (F1), Sunny The Machine Sehgal, Vijay Aluwalia (Four Seasons), W. Jason Griffith F3 Risky Business, Yogi Naik, Master Chef, Nimitz FNGs: 2 Master Chef, Nimitz COUNT: 15 WARMUP: DCContinue reading “Exicon Parade”
CF circuit and mobility
AO: backblasts Q: RedCoat PAX: Elliot Gordon, Flatbush (Malik Cobb), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), RedCoat, Ritesh Mitra (Munchies), Subramanian Triprayar (F1), Sunny The Machine Sehgal, Swish (Stephen Vaccaro), Towpath, W. Jason Griffith F3 Risky Business, Backdraft, Snake Plisskin FNGs: None COUNT: 15 WARMUP: Good mornings Jog in place High kneesContinue reading “CF circuit and mobility”
inTENtionally inTENse – Build The OAK Brick by Brick (S1E9)
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Achyut Patel, Flatbush (Malik Cobb), Vijay Aluwalia (Four Seasons) FNGs: None COUNT: 7 DiCCS: Disclaimer, Cell Phone present, CPR certified PAX (I was but has been expired for yrs), Safety WARMUP: Abe Vigoda –Continue reading “inTENtionally inTENse – Build The OAK Brick by Brick (S1E9)”
AO: The Rising
AO: backblasts Q: Erik Cabral (Styx) , Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Manish Bhansali (F3 – Aviator), Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business, Deep Thapliyal (Mulligan) PAX: Sunny The Machine Sehgal, Matt Hopkins (Brisket), Dick Clark, Marc Rubenstein (ScarU), Erik Cabral (Styx), Wayne Frost (Takedown), Edgar Moran (Grasshopper), Flatbush (MalikContinue reading “AO: The Rising”