AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Aryaman Kulkarni (MasterChef), Achilles Estavillo (SideOut/JabJab/Scorpion King), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Wayne Frost (Takedown) FNGs: None COUNT: 7 WARMUP: motivators, DC stretches, burpees THE THANG: Thang 1- 4 station tabata x 3 Station 1-Continue reading “Sledding is the Reward”
Tag Archives: Wayne Frost (Takedown)
Fresh Snow for 3
AO: The Rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , Sunny The Machine Sehgal, Wayne Frost (Takedown) PAX: Sunny The Machine Sehgal, Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 3 Q’mittee… WARMUP: Motivators 5x Stretches Tippy Taps Hill Billies THE THANG: Thang1: Pres Day 44 Dips Wall Sit 30sec Step Ups Derkins Thang2:Continue reading “Fresh Snow for 3”
2/11/26 Rising Weekday S2S Workout!
AO: The Rising Q: Brian Huang (Zelda) , PAX: Brian Huang (Zelda), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Wayne Frost (Takedown), Aryaman Kulkarni (MasterChef) FNGs: COUNT: 5 S2S Day 37 workout WARMUP: Michael Phelps, standing twists, calf stretches 5 min, alternating each minute: Cardio (lap around the lower lot) 12 alt. Lunges THE THANG:Continue reading “2/11/26 Rising Weekday S2S Workout!”
Roots Matter
AO: The Oak Q: Shane Vergari (Cuttthroat) , PAX: Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Brian Huang (Zelda), Wayne Frost (Takedown), Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King), Marc Rubenstein (ScarU) FNGs: None COUNT: 8 WARMUP: – SSH x 30 – Imperial Walkers x 20 – Windmills xContinue reading “Roots Matter”
Twice as Good
AO: The Rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Matt Hopkins (Brisket), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King), Marc Rubenstein (ScarU) FNGs: None COUNT: 7 It keeps repeating…Groundhog Day! Cold so gotta keep moving at 10°… WARMUP: – Arm CirclesContinue reading “Twice as Good”
S2S at the Risinv
AO: ao-the-rising Q: RedCoat PAX: Brian Huang (Zelda), Harkawal G.O.A.T, Sunny The Machine Sehgal, Matt Hopkins (Brisket), Matt Wizeman (Franchise), Fernando (Cyclone), Shane Vergari (Cuttthroat), Wayne Frost (Takedown) FNGs: None COUNT: 9 WARMUP: Good mornings Open gate/close gate Downward dog Michael Phelps Trap taps THE THANG: 10 min EMOM (45 sec work, 15 sec rest):Continue reading “S2S at the Risinv”
Icy Ruck
AO: friday-the-ruck-canal Q: Brian Huang (Zelda) PAX: Dick Clark, Hitchcock (Randy Sherman), Wayne Frost (Takedown) FNGs: None COUNT: 4 WARMUP: open gate, close gate, calf stretches, calf raises THE THANG: 44 mins of rucking MARY: ANNOUNCEMENTS: F3 Bergen Manniversary 2/28, Hitchcock movie night 2/27, F3 Princeton Manniversary 4/11 COT: thankful for the weather and bros,Continue reading “Icy Ruck”
Two-Minute Music Warning: 5 Pain Stations Domination
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Marc Rubenstein (ScarU), Wayne Frost (Takedown) FNGs: None COUNT: 5 5 Pain Stations – 2 minute music – rotate after music changes… WARMUP: DC Stretches Parking Lap Motivators 5x Shakira 10x Butt Kickers 10c THE THANG: 5 StationsContinue reading “Two-Minute Music Warning: 5 Pain Stations Domination”
My Arms!
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Sunny The Machine Sehgal FNGs: None COUNT: 6 Warm-Up DC Stretches Mosey loop with stops • 20 Arm circles (F/B) • 20 SSH • 10 Merkins • 10 Squats • 10 Lunges (each leg) MoseyContinue reading “My Arms!”
Wednesday Shoulder to Shoulder WO
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”