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”

Dance to the music

AO: backblasts Q: Wayne Frost (Takedown) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Wayne Frost (Takedown), Dick Clark, Erik Cabral (Styx), Flatbush (Malik Cobb), Manish Bhansali (F3 – Aviator), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Thunder, Vijay Aluwalia (Four Seasons), Edgar Moran (Grasshopper) FNGs: None COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Dance to the music

AO: ao-the-rising Q: Wayne Frost (Takedown) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Dick Clark, Erik Cabral (Styx), Flatbush (Malik Cobb), Manish Bhansali (F3 – Aviator), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Thunder, Vijay Aluwalia (Four Seasons), Wayne Frost (Takedown), Edgar Moran (Grasshopper) FNGs: None COUNT: 11 WARMUP: arm circles, DC stretch, Munson, Shawshank, others THEContinue reading “Dance to the music”

Go to the canal and ruck yourself

AO: backblasts Q: Dick Clark PAX: Attila (Jeremy Stitts), Hitchcock (Randy Sherman), Wayne Frost (Takedown) FNGs: None COUNT: 4 WARMUP: stretch oyo THE THANG: an hour walk on the canal MARY: not today, Zurg ANNOUNCEMENTS: beach convergence on June 22 COT: grateful for the brothers, as always

Friday Ruck— memorial day weekend edition

AO: backblasts Q: Dick Clark PAX: Marc Rubenstein (ScarU), Hitchcock (Randy Sherman), Wayne Frost (Takedown), Stingray, Churchill FNGs: None COUNT: 6 WARMUP: stretch on your own THE THANG: 50 minutes on the Canal Towpath, beautiful. MARY: no today ANNOUNCEMENTS: OBT visit, and beach convergence COT: thankful for our memorial day blessings

Just Keep Moving

AO: backblasts Q: Matt Hopkins (Brisket) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Morpheus, Wayne Frost (Takedown), Edgar Moran (Grasshopper), Vijay Aluwalia (Four Seasons) FNGs: None COUNT: 6 WARMUP – SSH  – Overhead claps  – Seal clap  – Michael Phelps – Merkins – I Dub Ups – DC Stretches Mosey to top of Green Helmet Thang 11’s Continue reading “Just Keep Moving”

Just Keep Moving

AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Morpheus, Edgar Moran (Grasshopper), Vijay Aluwalia (Four Seasons), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion K FNGs: None COUNT: 6 WARMUP – SSH  – Overhead claps  – Seal clap  – Michael Phelps – Merkins – I Dub Ups – DC Stretches Mosey to top of Green Helmet Thang 11’s Continue reading “Just Keep Moving”

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”