AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: bobramani62, Curtis Hoberman (Dos Equis), Fred Kelly (Grassy Knoll), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Jeff Lee (The Carpenter), Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, ShutUpRichard FNGs: None COUNT: 11 WARMUP Motivators: Down from 7 Windmills: 10 reps Imperial Walkers:Continue reading “Life is better with a Partner!”
Tag Archives: Wayne Frost (Takedown)
It’s a HIIT & RUN at The Rising
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Matt Hopkins (Brisket), Sunny The Machine Sehgal, Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Dick Clark FNGs: None COUNT: 8 YHC repeated the beatdown at The Oak. Difference, more choices on wheel of misfortune. WARMUP: DC stretches Shakira M Phelps withContinue reading “It’s a HIIT & RUN at The Rising”
AMRAPs in the Shade
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Fred Kelly (Grassy Knoll), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown) FNGs: None COUNT: 4 Warm-Up Motivators (down from 5) Windmills (IC) – 15 Imperial walkers (IC) – 15 Arm circles (forward/backward) – 10 each Slow squats – 15 DC Stretches Mosey to Coliseum 🔁 Circuit 1 – 4Continue reading “AMRAPs in the Shade”
2nd Annual F3 NJ Summer Swolstice – Belmar Beach
AO: backblasts Q: Sachin Kulkarni (Scoop) PAX: Curtis Hoberman (Dos Equis), W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Herve Francois (Stingray), Alan Hockenjos (Walden), Harkawal G.O.A.T, Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), MIGUEL SALINAS (Cool Breeze), Barry Brown (Striper), Hot Rod, Octave, RedBull, Glory Days,Continue reading “2nd Annual F3 NJ Summer Swolstice – Belmar Beach”
Multiples of 5
AO: backblasts Q: Herve Francois (Stingray) PAX: Wayne Frost (Takedown) FNGs: None COUNT: 2 WARMUP: Arm circles – 10 forward & 10 backward Circles around waist – 5 forward & 5 backward Chest stretch – arms behind back and look up to cycle – 10 sec Bend down touch toes – 10 sec Quad stretchContinue reading “Multiples of 5”
HOLD…..my beer
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, Matt Hopkins (Brisket), W. Jason Griffith F3 Risky Business, Wayne Frost (Takedown), Edgar Moran (Grasshopper), Fred Kelly (Grassy Knoll), Superfly, Unicorn FNGs: None COUNT: 10 WARMUP: Lower body to upper body, calf, quad partner, hamstring, adductor, shoulder cross body, triceps,Continue reading “HOLD…..my beer”
6/14/25 Father’s Day Family workout
AO: ao-the-rising Q: Harjot Pannu (Cruiser) , Harkawal G.O.A.T, Matt Hopkins (Brisket), Brian Huang (Zelda) PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Elliot Gordon, Herve Francois (Stingray), (SureShot), Alan Hockenjos (Walden), Edgar Moran (Grasshopper), Franchise, Fred Kelly (Grassy Knoll), Hot Rod,Continue reading “6/14/25 Father’s Day Family workout”
That Escalated Quickly!
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: W. Jason Griffith F3 Risky Business, Fred Kelly (Grassy Knoll), Wayne Frost (Takedown), Aryaman Kulkarni (MasterChef), Dick Clark, Marc Rubenstein (ScarU), Sunny The Machine Sehgal FNGs: None COUNT: 8 Warm-Up Motivators x7 Imperial Walkers – 10 IC Arm Circles (forward/back) – 10 each Windmills – 10 IC DCContinue reading “That Escalated Quickly!”
Modified Storm Beatdown
AO: ao-the-rising Q: Brian Huang (Zelda) PAX: Tom Yanagi (Whistleblower), Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Patrick Chow (Black Hole), Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Barry Brown (Striper), (SureShot), Elliot Gordon, Harkawal G.O.A.T, Harjot Pannu (Cruiser), Casbah (Duke Ritchie), Wayne Frost (Takedown), RedCoat FNGs: None COUNT: 15 WARMUP: THE THANG: 20Continue reading “Modified Storm Beatdown”
Tower of Dice
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Dick Clark, Fred Kelly (Grassy Knoll), Edgar Moran (Grasshopper), Morpheus, Wayne Frost (Takedown) FNGs: None COUNT: 9 Make it fun first workout on a Monday… Build Tower of Dice… Person A runs for aContinue reading “Tower of Dice”