AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Uday Jain (WallE) FNGs: None COUNT: 2 Conditions: 4 degrees, no wind WARMUP: ArmCircles, AbeVigodas, Imperial Walkers, CircleArms, Motivators from 7, mosey around school THE THANG: 11s: monkey humpers / big bois with flying nuns between stations Mosey around the school MARY: 10 merkins, 10 squats, 10Continue reading “4degrees-atTheSwamp-202523”
Author Archives: f3princeton
Frigid 10k at the stadium!
AO: backblasts Q: Dick Clark PAX: Deep Thapliyal (Mulligan) FNGs: None COUNT: 2 WARMUP: quick stretch THE THANG: 10k, mostly flat, on Prospect Avenue, then across Route 27 onto Po Road. A frigid 10° F. MARY: none ANNOUNCEMENTS: Feb 28 movie COT: love Mulligan, and the running!
Winter cold Rising!
AO: backblasts Q: Dick Clark , Marc Rubenstein (ScarU) PAX: Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 5 WARMUP: 2x 20 for merkins and squats THE THANG: Route 66×2: Merkins on outbound leg, LBCs on the return. Walking IWs or Toy soldiers between the trees. 1set of 20’s: Arms:WideContinue reading “Winter cold Rising!”
Sunday stadium area run
AO: backblasts Q: Dick Clark , Deep Thapliyal (Mulligan), Sunny The Machine Sehgal PAX: Harkawal G.O.A.T, Subramanian Triprayar (F1), Srikanth Bondada (BabeRuth), Bigfoot FNGs: None COUNT: 7 WARMUP: Mulligan stretch THE THANG: 1-hour plus run! MARY: none ANNOUNCEMENTS: Feb 28 movie night COT: love these guys!
VQ of the Mentor
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Dick Clark, Pharmer, Steven Squibb, #Flypop, #theMentor, #DaggerBoard FNGs: None COUNT: 7 WARMUP: Imperial Walkers, Moraccan Night Clubs, Windmills, DC stretches THE THANG: Thang 1: Upper Body 5: Merkins, Dips, Carolina, Shoulder taps Run Lower Body 5: Squats, Toe Raises, Mountain Climbers, Lunges Run Core: LBCs, Big Boys,Continue reading “VQ of the Mentor”
Canal Ruck
AO: backblasts Q: Dick Clark PAX: Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Attila (Jeremy Stitts), Barry Brown, Brian Huang (Zelda), Elliot Gordon, Hitchcock (Randy Sherman), Sachin Kulkarni (Scoop), Voicemail FNGs: None COUNT: 10 WARMUP: quick stretch THE THANG: 50 minutes of rock on the Canal Towpath MARY: none ANNOUNCEMENTS: watching football playoffs Saturday at 4:30Continue reading “Canal Ruck”
Stadium stairs
AO: backblasts Q: Dick Clark PAX: Attila (Jeremy Stitts), Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), FlyPop FNGs: None COUNT: 6 WARMUP: DC stretch THE THANG: once around the stadium stairs MARY: none ANNOUNCEMENTS: football Saturday, and movie night 2/28 COT: love the brothers, think about purpose
Battle Rope
AO: ao-the-big-house Q: beater PAX: Danny Allen (Klondike), Alex (Spine) Englert, Uday Jain (WallE), Sherlock FNGs: None COUNT: 5 WARMUP: little of this, little of that. Wrapped Wall-E up in the rope and moseyed to the garage THE THANG: Set up rope around a fire standpipe. Rotated through pax, with each taking a turn onContinue reading “Battle Rope”
Multiples of 5
AO: ao-the-rising Q: Herve Francois (Stingray) PAX: Flatbush (Malik Cobb), Matt Hopkins (Brisket), Aryaman Kulkarni (MasterChef), W. Jason Griffith F3 Risky Business, 0 FNGs: 1 0 COUNT: 5 WARMUP: Touch the sky stretch -10 sec Chest stretch – arms behind back Quad stretch – right leg – 10 sec Quad stretch – left leg –Continue reading “Multiples of 5”
AnotherDay-atTheSwamp-202513
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky) FNGs: None COUNT: 2 Conditions: 24 deg and calm WARMUP: ArmCircles, CircleArms, IWs, AbeVigodas, Motivators from 7 THE THANG: 11s w HR merkins and IW Squats (double at the small #s, single for the big), broadjump/lunge walk between stations MARY: mosey ANNOUNCEMENTS: PennyTown PubContinue reading “AnotherDay-atTheSwamp-202513”