AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), Fernando (Cyclone), Harjot Pannu (Cruiser) FNGs: COUNT: 4 WARMUP: OYO THE THANG: Run Walk with Risky and friends in Cranbury MARY: None ANNOUNCEMENTS: F3 Princeton manniversary on April 11th COT: 🙏 by W. Jason GriffithContinue reading “[Run with Risky] Run with Risky”
Category Archives: Backblast
The SOT Run
AO: The SOT Q: Dick Clark , PAX: Dick Clark, Deep Thapliyal (Mulligan), Hitchcock (Randy Sherman) FNGs: None COUNT: 3 WARMUP: stretch OYO THE THANG: 40 minutes of ruck, OR stadium stairs plus a run (for Mulligan) MARY: none ANNOUNCEMENTS: Mulligan runs a marathon on Saturday in Maryland. Good luck, Brother! COT: thankful for allContinue reading “The SOT Run”
The Swamp Spring Break Beatdown Part1
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Launchpad (Paul Harrison) FNGs: None COUNT: 3 Spring Break Week at The Swamp! WARMUP: Arm circle arms, Michael Phelps, windmills, tappy taps, ssh x10 THE THANG: Back to School/ Billy Madison style workout. Repeat 1st grade thru 12th pickingContinue reading “The Swamp Spring Break Beatdown Part1”
Rising Weekday
AO: The Rising Q: Wayne Frost (Takedown) , PAX: W. Jason Griffith (F3 Risky Business), Flatbush (Malik Cobb), Achilles Estavillo (SideOut/JabJab/Scorpion King), Aryaman Kulkarni (MasterChef), Marc Rubenstein (ScarU), Wayne Frost (Takedown), Matt Hopkins (Brisket) FNGs: None COUNT: 7 WARMUP: various stretches, motivators THE THANG: coloseum and 4 corners 20 reps and then 15 reps MARY:Continue reading “Rising Weekday”
The SOT Run
AO: The SOT Q: Dick Clark , PAX: Dick Clark FNGs: None COUNT: 1 WARMUP: basic stretch THE THANG: 2.5 miles at an ok pace—making slow progress! MARY: none ANNOUNCEMENTS: none COT: thankful for a beautiful Palm Sunday!
Big House Saturday
AO: The Big House Q: Srikanth Bondada (BabeRuth) , PAX: Srikanth Bondada (BabeRuth) FNGs: None COUNT: 1 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
The Anchor Beatdown- all hands on “deck”
AO: The Anchor Q: Alan Hockenjos (Walden) , PAX: Nick Behmke (Watson), Alan Hockenjos (Walden) FNGs: None COUNT: 2 Anchor pyramid workout using Watson’s F3 deck of cards. WARMUP: arm circle arms, Michael Phelps, windmills, ssh x10 THE THANG: pyramid workout 5 exercises per round, increase reps by 5 between rounds, run a loop. 1stContinue reading “The Anchor Beatdown- all hands on “deck””
Rising Saturday
AO: The Rising Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Fred Kelly (Grassy Knoll), (SureShot), Marc Rubenstein (ScarU), Harjot Pannu (Cruiser), Elliot Gordon, Matt Hopkins (Brisket), Wayne Frost (Takedown), Aryaman Kulkarni (MasterChef) FNGs: None COUNT: 09 INTRO: Thank-you all for posting today and joining me in this F3 movement. Most ofContinue reading “Rising Saturday”
The OAK – Risky Gets No Respect Beatdown
AO: The Oak Q: W. Jason Griffith (F3 Risky Business) , PAX: Wayne Frost (Takedown), Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Killbill, FNG FNGs: 1 FNG COUNT: 6 7×7 equals No-Respect Tempo Workout Warm up Arm Circles x10 Circle Arms x 10 Cardinal Cherry Pickers x 10 WindContinue reading “The OAK – Risky Gets No Respect Beatdown”
Another-Day-atTheSwamp-2026-03-26
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Launchpad (Paul Harrison), JM ROONEY (GROVER) FNGs: None COUNT: 4 Conditions: 49 deg and calm WARMUP: AbeVigoda, :muscle:⭕️, ⭕️:muscle:, IW, SSH THANG 1: Equal Pay Day Paula Abdul w 13 squats at each line, bear crawl 2 parkingContinue reading “Another-Day-atTheSwamp-2026-03-26”