AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Fred Kelly (Grassy Knoll), Vijay Aluwalia (Four Seasons), Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal FNGs: None COUNT: 5 WARMUP SSH Mountie Climbers DC Stretches THANG Mosey to Helmet Burpees x10 Mosey over helmet and on to Tennis Courts Burpees x10 Flutter x20 Lunge across court MoseyContinue reading “Tour de Parc”
Monthly Archives: March 2024
Arise: March 10th, 2024
News and Notes from the F3 Princeton AOs, and the F3 Nation 4 PAX show up for a BURNER of a workout at Blair Arch on Princeton U’s Campus. Primary Announcements Welcome FNGs Welcome Lyneir Richardson, now known as Maverick! Great having you with us – you killed it out there. Tks 4 Seasons forContinue reading “Arise: March 10th, 2024”
Steppin up
AO: ao-the-big-house Q: beater PAX: Uday Jain (WallE), David Sherry (Bucky), Maverick FNGs: None COUNT: 4 WARMUP: SSH, weedpickers, seal claps, OH claps, copperhead squat. Mosey to Blair Arch/Steps THE THANG: Partner up for Dora, subbing doing a movement up the stairs (33 total steps) instead of the usual run: Rd1: 400 cumulative steps, frogContinue reading “Steppin up”
New York City? Get the rope
AO: backblasts Q: beater PAX: Curtis Hoberman (Dos Equis), Uday Jain (WallE), Alex (Spine) Englert, Skynet, Maverick FNGs: 1 Maverick COUNT: 6 WARMUP: SSH, arm circles, runner stretch THE THANG: 1 pax steps up to the rope and calls out an exercise and number of reps. Pax then works the battle rope (waves or slams)Continue reading “New York City? Get the rope”
D & R Ruck (Chase Take Down)
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Vijay Aluwalia (Four Seasons), Attila (Jeremy Stitts), Flatbush (Malik Cobb), Wayne Frost (Takedown) FNGs: None COUNT: 5 WARMUP: Cardinal Cherry Picker, Calf stretch THE THANG: Chase Take Down while we Ruck! MARY: None ANNOUNCEMENTS: Saturday options, Final Book Club Fellowship at Four Seasons House Thursday 8 pm, 5Continue reading “D & R Ruck (Chase Take Down)”
inTENtionally inTENse – Borrowed Jax Workout & Shortened (S1E6)
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Vijay Aluwalia (Four Seasons), Wayne Frost (Takedown), Morpheus, Adam Welch (GutterBall [F3 ArrowHead TN]) FNGs: None COUNT: 7 WARMUP: 1 Lap Mosey West Coast Motivator 10x Reacher Sprinkler Open Gate to Sumo Squat Close Gate to Legs Together Squat ModifiedContinue reading “inTENtionally inTENse – Borrowed Jax Workout & Shortened (S1E6)”
Run without Risky in Rain
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: RedCoat, Achilles Estavillo (SideOut/JabJab/Scorpion K, Harjot Pannu (Cruiser), Deep Thapliyal (Mulligan) FNGs: None COUNT: 5 WARMUP: run THE THANG: run MARY: run ANNOUNCEMENTS: COT:
Arise: March 3rd, 2024
News and Notes from the F3 Princeton AOs, and the F3 Nation 12 PAX descended on the Monroe Senior Centre in bitter cold and wind for a leap day launch of the OAK in Monroe! Primary Announcements Hibernian Friday Fish Fry DosEquis would like your company at the Hibernian Club in Hamilton, NJ on MarchContinue reading “Arise: March 3rd, 2024”