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”
Tag Archives: W. Jason Griffith F3 Risky Business
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”
Repeat Twenty is Plenty
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown) FNGs: None COUNT: 3 WARMUP: 20 exercises – 20 counts each… Why not repeat what was done last week at The Oak – it’s 10/20 today… WARMUP: Stretches Motivators (5) Sun-god (Arms Circle Arms with one leg out)Continue reading “Repeat Twenty is Plenty”
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”
Improvised Q
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: W. Jason Griffith (F3 Risky Business), Morpheus, beater, Satya Adusumilli(Walker Texas Ranger), Matt Hopkins (Brisket) FNGs: None COUNT: 6 WARMUP: side straddle hops, windmills, DC stretches THE THANG: pyramid work out. Start with 5 reps of each exercise, increasing by 5 until 20, and then going back downContinue reading “Improvised Q”
Drop Crunch Hop
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Killbill FNGs: None COUNT: 4 4 chose to Drop for Burpees, Strengthen their Abs, Hop with Jump Ropes WARMUP: Arms Circle 10ic Circle Arms 10ic Abe Vigoda 10ic Jabber-Walker-Squat 10ic Stretches THE THANG: 5 Rounds of 9cContinue reading “Drop Crunch Hop”
Pyramid on a String
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Curtis Hoberman (Dos Equis), W. Jason Griffith (F3 Risky Business), Aryaman Kulkarni (MasterChef), Morpheus, Satya Adusumilli(Walker Texas Ranger), Ramesh Adusumilli (Shades), Wayne Frost (Takedown) FNGs: None COUNT: 8 Warm-Up (5-7 minutes) • SSHs (Side Straddle Hops) – 20 • Windmills – 10 each side • High Knees –Continue reading “Pyramid on a String”
The OAK
AO: backblasts Q: Ramesh Adusumilli (Shades) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Killbill, W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Satya Adusumilli(Walker Texas Ranger), Marc Rubenstein (ScarU), Brian Huang (Zelda), 1 FNGs: 1 1 COUNT: 9 WARMUP: 20 each: Arm Circles, Circle Arms, Neck Stretches, Chest Stretches, Shoulder Blade Stretch, Alternative Toe Touch, ArnoldContinue reading “The OAK”
Body Parts 20 times
AO: backblasts Q: Wayne Frost (Takedown) PAX: Aryaman Kulkarni (MasterChef), Curtis Hoberman (Dos Equis), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Ramesh Adusumilli (Shades), Satya Adusumilli(Walker Texas Ranger), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Unicorn FNGs: None COUNT: 10 WARMUP: various stretches THE THANG: 4 corners MARY: various ANNOUNCEMENTg
Monday Tag Team Q
AO: ao-the-rising Q: Thunder , Achilles Estavillo (SideOut/JabJab/Scorpion K PAX: Matt Hopkins (Brisket), Ramesh Adusumilli (Shades), Morpheus, Fred Kelly (Grassy Knoll), W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 7 No Q was scheduled… Thunder & SideOut co-Q WARMUP: SSH Tippy Taps Runner Stretches THE THANG: Colosseum by Thunder Legs BD 20x each StepContinue reading “Monday Tag Team Q”