AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Dick Clark, Harjot Pannu (Cruiser), seighaomuso, Steven Squibb (Splinter), Nightwalker, Triple L, Dr. Jeckyll FNGs: 1 Dr. Jeckyll COUNT: 8 WARMUP: DC STRETCHES! THE THANG: Entire below x 2 Thang 1: Pre-school (core) LBC’s 20 Flutter kicks 20 Mosey Thang 2: Elementary School (lower body) Slow squats 20Continue reading “Graduation Day”
Tag Archives: backblasts
The Firkin Merkin Mile workout
AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Frank@Logo FNGs: None COUNT: 3 WARMUP: Armcircles, Windmills, Squats, Tappy Taps, side straddle hops X10 THE THANG: The Merkin Mile. Run from the Swamp down to the Swamp Admin. Building (.25 mile) and complete 4 Merkin exercises; Merkins X 10 Merkin Jacks X10 Wheel ofContinue reading “The Firkin Merkin Mile workout”
WAnchor
AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, Victor Fields (Night Walker), Robert Roderick (No R&R) FNGs: 1 Robert Roderick (No R&R) COUNT: 4 WARMUP: mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, imperial walkers THE THANG: (from the 7-minute workout) SSHContinue reading “WAnchor”
2nd Annual F3 NJ Summer Swolstice – Belmar Beach
AO: backblasts Q: Sachin Kulkarni (Scoop) PAX: Curtis Hoberman (Dos Equis), W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Herve Francois (Stingray), Alan Hockenjos (Walden), Harkawal G.O.A.T, Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), MIGUEL SALINAS (Cool Breeze), Barry Brown (Striper), Hot Rod, Octave, RedBull, Glory Days,Continue reading “2nd Annual F3 NJ Summer Swolstice – Belmar Beach”
Burlington Juneteenth
AO: backblasts Q: Steven Squibb (Splinter) PAX: seighaomuso, Faisal (recruited late, no name given), Fea (recruited partway, no name given) FNGs: 4 Faisal (recruited late, no name given), Fea (recruited partway, no name given) COUNT: 4 WARMUP: mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate/close gate, neck circles, armContinue reading “Burlington Juneteenth”
Multiples of 5
AO: backblasts Q: Herve Francois (Stingray) PAX: Wayne Frost (Takedown) FNGs: None COUNT: 2 WARMUP: Arm circles – 10 forward & 10 backward Circles around waist – 5 forward & 5 backward Chest stretch – arms behind back and look up to cycle – 10 sec Bend down touch toes – 10 sec Quad stretchContinue reading “Multiples of 5”
HOLD…..my beer
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, Matt Hopkins (Brisket), W. Jason Griffith F3 Risky Business, Wayne Frost (Takedown), Edgar Moran (Grasshopper), Fred Kelly (Grassy Knoll), Superfly, Unicorn FNGs: None COUNT: 10 WARMUP: Lower body to upper body, calf, quad partner, hamstring, adductor, shoulder cross body, triceps,Continue reading “HOLD…..my beer”
Wednesday workout with Wayn
AO: backblasts Q: Wayne Frost (Takedown) PAX: Fred Kelly (Grassy Knoll), W. Jason Griffith F3 Risky Business, Aryaman Kulkarni (MasterChef), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Unicorn FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
“Army of One” Walk
AO: backblasts Q: Dick Clark PAX: Dick Clark FNGs: None COUNT: 1 WARMUP: stretch on that big stadium wall THE THANG: 40 minutes out and around the university, brisk walk MARY: none ANNOUNCEMENTS: Burlington yard party 6/22. COT: thankful for God‘s beautiful morning
Rte.66 Workout @ The Swamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Patrick Chow (Black Hole), Harjot Pannu (Cruiser) FNGs: None COUNT: 5 WARMUP: Arm Circles forward, windmills, Arm Circles reverse, Sprinklers, SSH X10 Burpee train went by to honor Huddleson Burpee Sr. Birthday. THE THANG: Mosey along „Rte 66“. 1 mile runContinue reading “Rte.66 Workout @ The Swamp”