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”
Tag Archives: W. Jason Griffith F3 Risky Business
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”
Sapien Workout
AO: ao-the-oak Q: Brian Huang (Zelda) , RedCoat PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Satya Adusumilli(Walker Texas Ranger), Joe Becker (Scrambled) FNGs: None COUNT: 5 WARMUP: circle arms, pull left arm to right, pull right arm to left, touch toes and hold/to ground, and DC Stretches, calf raises, open gatesContinue reading “Sapien Workout”
Core Principles Beatdown
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Attila (Jeremy Stitts), Ramesh Adusumilli (Shades), Satya Adusumilli(Walker Texas Ranger), Thunder, W. Jason Griffith (F3 Risky Business), Fred Kelly (Grassy Knoll), Wayne Frost (Takedown), Dick Clark, Flatbush (Malik Cobb) FNGs: None COUNT: 10 Warm-Up • SSH – 10 IC • Windmills – 10 IC • Imperial Walkers –Continue reading “Core Principles Beatdown”
Hill Reps & Heavy Lifts
AO: ao-the-rising Q: Pork Roll – Suncoast Torchlighter-in-Chief PAX: Pork Roll – Suncoast Torchlighter-in-Chief, Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Alan Hockenjos (Walden), Aryaman Kulkarni (MasterChef), Barry Brown (Striper), Erik Cabral (Styx), Harjot Pannu (Cruiser), Harkawal G.O.A.T, Herve Francois (Stingray), Hot Rod, Matt Hopkins (Brisket), Patrick Chow (Black Hole), RedCoat,Continue reading “Hill Reps & Heavy Lifts”
Wednesday Morning Pain
AO: backblasts Q: Wayne Frost (Takedown) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Satya, Ramesh FNGs: 2 Satya, Ramesh COUNT: 8 WARMUP: motivators and stretching THE THANG: Colosseum, Sevens on Baby Hill, Four Corners(Core, Cardio, Legs, UpperBody) MARY: ANNOUNCEMENTS: Hitchcock movieContinue reading “Wednesday Morning Pain”
Double Decker CoQ!
AO: ao-the-rising Q: Matt Hopkins (Brisket) , Aryaman Kulkarni (MasterChef) PAX: Wayne Frost (Takedown), Thunder, Fred Kelly (Grassy Knoll), Dick Clark, W. Jason Griffith (F3 Risky Business), Flatbush (Malik Cobb) FNGs: None COUNT: 8 F3 Double Deck Beatdown (Co-Q) Format: Alternate between upper and lower parking lots. Each Q leads a 4 Corners workout inContinue reading “Double Decker CoQ!”