Ruck and run at the stadium— including noodle (not pictured…)!

AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), Noodle FNGs: None COUNT: 3 WARMUP: basic stretch OYO. THE THANG: 40 minutes around the campus and the stadium area, either running or rucking MARY: none ANNOUNCEMENTS: stay tuned for a Hitchcock movie night in April! Or May! COT: love the brotherhood!

Canal Ruck

AO: backblasts Q: Dick Clark PAX: Aryaman Kulkarni (MasterChef), Brian Huang (Zelda), Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Elliot Gordon, Pharmer FNGs: None COUNT: 7 WARMUP: basically stretch THE THANG: 45 minutes ruck on the canal towpath—windy! MARY: none ANNOUNCEMENTS: battle buddies, and a Hitchcock movie night in late April, date TBD COT: gladContinue reading “Canal Ruck”

Wed AM Off the Cuff Workout

AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Matt Hopkins (Brisket), Aryaman Kulkarni (MasterChef) FNGs: None COUNT: 3 WARMUP: 5 motivators, DC stretches including Hey Brisket THE THANG: THANG 1 LEGS: Step ups Run Helmet Lunges ARMS: DIPS Backwards up Helmet Merkins CORE: Gas Pumps Run up Helmet with High Knees Plank CARDIO: Mountain Climbers RunContinue reading “Wed AM Off the Cuff Workout”

Stadium ruck-walk

AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 3 WARMUP: basic stretches THE THANG: 40 minutes ruck and walk around the university. Beautiful morning! MARY: none ANNOUNCEMENTS: late April: a likely Hitchcock movie in Princeton! COT: thankful for guys coming out on yet another chilly dark morning!

Burlington Trio

AO: backblasts Q: Dick Clark PAX: Steven Squibb (Splinter), The Mentor FNGs: None COUNT: 3 This was a trio of guys, doing a trio of routines, in the mild weather by the Riverside! WARMUP: abbreviated DC stretches THE THANG: 1) ladder: as a group, run, lapse, and between each lap, add one new exercise,plus everythingContinue reading “Burlington Trio”

Five for Mercer Park Trail Run Prep

AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Harkawal G.O.A.T, Harjot Pannu (Cruiser) FNGs: None COUNT: 5 Sunday Long runs; prepping for Marine Corps 17.75K March 22nd… WARMUP: OYO THE THANG: Run different paces and distances (6mi – 10mi) MARY: None ANNOUNCEMENTS: Watch for ARISE newsletter COT: BrotherhoodContinue reading “Five for Mercer Park Trail Run Prep”

Burlington Q School- old faves

AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Patrick Chow (Black Hole), Aryaman Kulkarni (MasterChef), Shan Chakraborty (Voicemail), The MENTOR, T Squared, Philly Kicks FNGs: 1 Philly Kicks COUNT: 7 WARMUP: 5 Motivators, DC Stretches THE THANG: THANG 1: Escalator 10-20-30-40 10 Burpees 20 Mountain climbers 30 merkins 40 Squats Thang 2: 4 Corners 10s, 20s,Continue reading “Burlington Q School- old faves”

Friday ruck!

AO: backblasts Q: Dick Clark , Marc Rubenstein (ScarU) PAX: Aryaman Kulkarni (MasterChef), Attila (Jeremy Stitts), Elliot Gordon, Hitchcock (Randy Sherman) FNGs: None COUNT: 6 WARMUP: basically stretch THE THANG: 50 minutes on the sunny, windy towpath MARY: none ANNOUNCEMENTS: 6year anniversary coming up in May COT: thankful for the men that make F3 real