AO: sot-stadium-on-thursday Q: Dick Clark PAX: Hitchcock (Randy Sherman), Deep Thapliyal (Mulligan), Attila (Jeremy Stitts), Marc Rubenstein (ScarU) FNGs: None COUNT: 5 WARMUP: DC stretches THE THANG: Climb many flights MARY: none ANNOUNCEMENTS: book club, superbowl COT: Gratitude
Category Archives: Backblast
inTENtionally inTENse – 3 of a (some) kind Edition – (S1E3)
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Ritesh Mitra (Munchies) FNGs: None COUNT: 2 WARMUP: Motivators – 5 M. Phelps with kickback -10ic Abe Vigoda – 10ic Stretches – 10c ea THE THANG: Thang1: 10ic each Plank Jacks Shoulder Taps Mt Climbers Mosey half parking lot Flutters Rosalita Dollys Mosey Trail Route LBC BBSUContinue reading “inTENtionally inTENse – 3 of a (some) kind Edition – (S1E3)”
Workin’ the (sand)bag
AO: backblasts Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), Uday Jain (WallE), beater, JM ROONEY (GROVER), Dustin Crosby (Kolisi), Patrick Chow (Black Hole), David Sherry (Bucky), switchblade FNGs: None COUNT: 9 WARMUP: SSH Arm circle / circle arms Weed pickers DC stretches Mosey ~500 m THE THANG: Round 1 Tabata-style workout withContinue reading “Workin’ the (sand)bag”
Monday Morning Block Party 🎉🎉🎉
AO: backblasts Q: Matt Hopkins (Brisket) PAX: Dick Clark, Sunny The Machine Sehgal, W. Jason Griffith F3 Risky Business, Attila (Jeremy Stitts), Achilles Estavillo (SideOut/JabJab/Scorpion K, Vijay Aluwalia (Four Seasons), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 8 Warmup Lap around the lot to warm up DC Stretches Thang – Route 66 Murder Bunnies MurderContinue reading “Monday Morning Block Party 🎉🎉🎉”
inTENtionally inTENse – The Boss Edition (S1E2)
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Curtis Hoberman (Dos Equis), Manish Bhansali (F3 – Aviator), Uday Jain (WallE) FNGs: None COUNT: 4 “The Boss” is not the Prison Warden or “The Boss” among all the prisoners.  “The Boss” refers to B. Springsteen.  He has the song “Dancing in the Dark” Chorus: You can’tContinue reading “inTENtionally inTENse – The Boss Edition (S1E2)”
Burpee-mania at the Swamp
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Uday Jain (WallE), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: IWSWS (e.g. 2 squats), abeVigodas, ArmCircles, CircleArms THANG 1: Rt66 to Pennington School track with Burpees THANG 2: Deconstructed Burpees 4 stations on track, various movements between stations (eg sideShuffle, Skipping, buttKickers) – plankJumps (in plankContinue reading “Burpee-mania at the Swamp”
Trip Down Memory Lane
AO: ao-the-big-house Q: Marc Rubenstein (ScarU) PAX: Ryan K. (Scrubbing Bubbles), Dick Clark, beater, Manish Bhansali (F3 – Aviator), Curtis Hoberman (Dos Equis), Uday Jain (WallE) FNGs: None COUNT: 7 WARMUP: Neck Shoulders/Chest Hamstrings Quadriceps Calf Thunder Motivators THE THANG: High Knees to Station 1: Old Banana Republic – YHC folded shirts Exercise: Shoulder TapContinue reading “Trip Down Memory Lane”
That’s how we roll…
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Attila (Jeremy Stitts), Deep Thapliyal (Mulligan), Harjot Pannu (Cruiser), RedCoat FNGs: None COUNT: 5 WARMUP: OYO THE THANG: 5 Pax were st-rolling around Cranbury to hold the fort while Risky is rolling 🎲 in Vegas… MARY: ANNOUNCEMENTS: COT:
On the ropes for 16 rounds
AO: ao-the-swamp Q: beater PAX: Dustin Crosby (Kolisi), David Sherry (Bucky), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Uday Jain (WallE), Patrick Chow (Black Hole), Switchblade FNGs: None COUNT: 8 WARMUP: SSH, OH claps, arm pretzels, copperhead squats, weed pickers THE THANG: Tabata workout with a human timer manning the battle rope: Round 1: PaxContinue reading “On the ropes for 16 rounds”
Morning Rounds at the Big House
AO: ao-the-big-house Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), Dick Clark, beater, Uday Jain (WallE), Patrick Chow (Black Hole) FNGs: None COUNT: 6 Note: this beatdown is a modified version of the 2023 IronPax Week 1 “Participation Award” workout WARMUP: Motivators x 7 Arm Pretzels (the weird way Scrubby made up) ArmContinue reading “Morning Rounds at the Big House”