AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 3 Hanukkah themed workout! WARMUP: arm circle arms, arm challahs (pretzels), Sufganiyot squats, latke lunges, & Shamash straddle hops x10 THE THANG: 8 crazy nights, schlep (mosey) to each station (night) and receive our Hanukkah gift(exercise), gifts compileContinue reading “Hanukkah 8 crazy nights Shamash up workout @theSwamp”
Category Archives: Backblast
3 for the snow ruck
AO: backblasts Q: Dick Clark PAX: Srikanth Bondada (BabeRuth), Fernando (Cyclone) FNGs: None COUNT: 3 WARMUP: OYO THE THANG: 45 minutes in the snowy woods behind Frick Chem building, and around the stadium MARY: none ANNOUNCEMENTS: party at DCs on Friday 6pm COT: thankful for guys who do hard things
Deck the Hauls
AO: backblasts Q: Steven Squibb (Splinter) PAX: Nick Behmke (Watson), Dick Clark, Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 5 WARMUP: mosey, butt kickers, high knees, side shuffle (flap jack), karaoke (flap jack), calf raises x6 ic, leg swings (flap jack) x6 ic, open gate x10 ic, arm circles x6 ic, circleContinue reading “Deck the Hauls”
Burpees will keep you warm
AO: ao-the-big-house Q: Skynet PAX: beater, Curtis Hoberman (Dos Equis), Justin Taffer (Sandtrap), M B (F3 Aviator), Nathan Arrington (Apollo), Hitchcock (Randy Sherman), Skynet, Srikanth Bondada (BabeRuth), Uday Jain (WallE) FNGs: None COUNT: 9 WARMUP: SSH, butt kickers, high knees, Abe Vigodas, Rising torso twists, Michael Phelps, Arm circles, Circle arms THE THANG: Mosey 10Continue reading “Burpees will keep you warm”
Army Fitness Test Prep
AO: backblasts Q: Swish (Stephen Vaccaro) , RedCoat PAX: Brian Huang (Zelda), Harkawal G.O.A.T, Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, Fred Kelly (Grassy Knoll), Matt Hopkins (Brisket), Nick FNGs: 1 Nick COUNT: 10 WARMUP: Good mornings, Windmills, Michael Phelps, Trap taps, Motivators (5) Mosey around lower parking lot Downwards dogsContinue reading “Army Fitness Test Prep”
BurpeeCar-atTheSwamp-2025-12-11
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 33 deg, windy at times WARMUP: windmills, squats, :muscle: :pretzel:, SSH THE THANG: bonus: drop and do 2 burpees every time you see a car driving around (bus, garbage trucks and parkedContinue reading “BurpeeCar-atTheSwamp-2025-12-11”
Stadium Stairs
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), Fernando (F3/Cyclone), Srikanth Bondada (BabeRuth) FNGs: None COUNT: 4 WARMUP: OYO THE THANG: one time around the stadium stairs, Jeeves MARY: none ANNOUNCEMENTS: party on Fri 19th at DC’s house COT: thankful for the mutual support of the brothers
Le Tour de WWCP
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Killbill, W. Jason Griffith (F3 Risky Business), JM ROONEY (GROVER), Morpheus, Thunder FNGs: None COUNT: 6 WARMUP High knees in place – 20 count Butt kickers – 20 count Toy soldiers forward & back – 10 each way Fast feet (football drill) – 15 seconds 3 burpees LungesContinue reading “Le Tour de WWCP”
Cold ruck at PU
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman) FNGs: None COUNT: 2 WARMUP: it was ALL “warm up”! THE THANG: 45 minutes ruck at the Uni campus MARY: none ANNOUNCEMENTS: vote for preferred holiday party Friday! COT: thankful for cold that makes us appreciate warm!
Remember Pearl Harbor
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Brian Huang (Zelda), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Marc Rubenstein (ScarU), Ramesh Adusumilli (Shades) FNGs: None COUNT: 6 12/7/1941 – Pearl Harbor – Rememberance WARMUP: – DC Stretches – Head Shoulders Knees Toes – Parking Lap – Motivator – Johnny Chinoock – Hill Billy –Continue reading “Remember Pearl Harbor”