AO: backblasts Q: Alan Hockenjos (Walden) PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Harjot Pannu (Cruiser) FNGs: None COUNT: 4 WARMUP: arm circle arms, arm pretzels, Grady corns, windmills, ssh x10 THE THANG: On a glorious blustery morning, we take on the F3 Bergen inspired Anniversary workout. All exercises x25 Merkins Lt Dans MountainContinue reading “15 year Anniversary F3 Nation workout @theSwamp”
Category Archives: Backblast
Snowy New Year’s stadium steps, young and old
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Srikanth Bondada (BabeRuth), Attila (Jeremy Stitts), Pharmer, Slugger, Rembrandt FNGs: None COUNT: 7 WARMUP: basically stretches OYO THE THANG: one lap around the stadium, climbing each set of stairs MARY: none ANNOUNCEMENTS: 2x fitness challenges for January COT: thankful for brothers to brave the NewContinue reading “Snowy New Year’s stadium steps, young and old”
Mosey Around the Park Redux!
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Patrick Chow (Black Hole), Matt Hopkins (Brisket), Aryaman Kulkarni (MasterChef), Dick Clark, Fred Kelly (Grassy Knoll), Six String, Rasomware from NC Wake FNGs: None COUNT: 8 WARMUP: DC Stretches THE THANG: Mosey Around park Thang 1: Pop Rocks Biceps Curls Squats Am Hams Thang 2: Dips at theContinue reading “Mosey Around the Park Redux!”
Christmas morning Steps on Thursday
AO: backblasts Q: Fred Kelly (Grassy Knoll) PAX: Fred Kelly (Grassy Knoll), Eight tiny reindeer and Rudolph. FNGs: None COUNT: One YHC and a jolly old elf (in the distance if you squint real hard). WARMUP: stretch the legs THE THANG: once around the stadium upper and lower. MARY: None ANNOUNCEMENTS: See MABA and S2SContinue reading “Christmas morning Steps on Thursday”
Solo Stadium Ruck in the cold!
AO: backblasts Q: Dick Clark PAX: Dick Clark FNGs: None COUNT: 1 WARMUP: getting all that gear ready for the cold wind! THE THANG: 45 minutes of ruck in Princeton’s Riverside neighborhood MARY: none ANNOUNCEMENTS: none COT: thankful for the tail end of a bad cold!
Square of Pain Tabata Style
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Fred Kelly (Grassy Knoll) FNGs: None COUNT: 2 WARMUP: Dick Clark Stretches, SSH x 10 THE THANG: Thang 1: Square of Pain Tabata. 16 min 40 sec on 20 sec off Station 1: Biceps Curls with Coupon Station 2: Mountain Climbers Station 3: Squats with Coupon Station 4:Continue reading “Square of Pain Tabata Style”
Icemelt BD
AO: backblasts Q: Dick Clark PAX: M B (F3 Aviator), Sachin Kulkarni (Scoop), Uday Jain (WallE), beater, Wingman FNGs: None COUNT: 6 WARMUP: Arm circles, grass grabbers, arm pretzels, open gate, DC stretches THE THANG: Thang 1: 40-second AMRAPs: AMRAP with 40 seconds of work, 20 seconds of rest: Coupon curl Dip Leg lift RunContinue reading “Icemelt BD”
„It‘s the Final Beatdown“ of 25‘ @theSwsmp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis) FNGs: None COUNT: 2 WARMUP: armcircle arms, arm pretzels, Michael Phelps, windmills, squats, and ssh x10 THE THANG: The final Swamp beatdown of 2015. Cooper Loop Run half loop, do x10 of; Burpees Lbcs AmHams Plankjacks Then 9,8,7… Thang2 in&outs, bicycle forward and reverse,Continue reading “„It‘s the Final Beatdown“ of 25‘ @theSwsmp”
Stadium ruck!
AO: backblasts Q: Dick Clark PAX: Srikanth Bondada (BabeRuth), Ritesh Mitra (Munchies) FNGs: None COUNT: 3 WARMUP: stretch OYO THE THANG: 45 minutes rucking around the PU campus MARY: none ANNOUNCEMENTS: MABA and shoulder to shoulder challenges in January COT: thankful for the Ruckers!
Ice, snow and the 3 brave brothers
AO: backblasts Q: Wayne Frost (Takedown) PAX: Marc Rubenstein (ScarU), Brian Huang (Zelda) FNGs: None COUNT: 3 WARMUP: various stretches THE THANG: 4 corners and coloseum under the roof MARY: ANNOUNCEMENTS: COT: