AO: backblasts Q: Wayne Frost (Takedown) PAX: (SureShot), Dick Clark, Elliot Gordon, Erik Cabral (Styx), Flatbush (Malik Cobb), Fred Kelly (Grassy Knoll), Morpheus, Sunny The Machine Sehgal, Thunder, Wayne Frost (Takedown) FNGs: None COUNT: 10 WARMUP: various stretched THE THANG: 11’s MARY: ANNOUNCEMENTS: COT:
Tag Archives: Dick Clark
IPC Wk 0, v1 at The Big House
AO: backblasts Q: beater PAX: Uday Jain (WallE), Pharaoh, Skynet, Dick Clark, Alex (Spine) Englert, Sherlock FNGs: None COUNT: 7 WARMUP: Mosey to the quad with blocks, then drop blocks and pre-run the 400m loop. A few arm circles, some copperhead squats, and then getting down to business THE THANG: IPC week 0: Start EMOMContinue reading “IPC Wk 0, v1 at The Big House”
Jiu jitsu inspired VQ
AO: backblasts Q: Aryaman Kulkarni (MasterChef) PAX: Fred Kelly (Grassy Knoll), Dick Clark, Wayne Frost (Takedown), Matt Hopkins (Brisket) FNGs: None COUNT: 6 WARMUP: 20 jumping Jacks 10 squats 10 push-ups Repeat first 3 20 crunches each side 20 triangle chokes Neck stretches 20 bridges 20 hip escapes Stretches THE THANG: Shrimp Inch worm BearContinue reading “Jiu jitsu inspired VQ”
Animal House + PPOTP
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Dick Clark, Edgar Moran (Grasshopper), Fred Kelly (Grassy Knoll), W. Jason Griffith F3 Risky Business, Flatbush (Malik Cobb), (SureShot), Manish Bhansali (F3 – Aviator), Wayne Frost (Takedown), Attila (Jeremy Stitts), Achilles Estavillo (SideOut/JabJab/Scorpion K, Thunder FNGs: None COUNT: 12 WARMUP SSH Circle Arms Arm Circles Tippy Taps toContinue reading “Animal House + PPOTP”
Prime Day for the Pax
AO: ao-the-big-house Q: Ryan K. (Scrubbing Bubbles) PAX: Noodle, Dick Clark, Curtis Hoberman (Dos Equis), Uday Jain (WallE), beater FNGs: None COUNT: 6 WARMUP: – Motivators x 8 – Weed pickers x 11 – Chinooks x13 – Neck roll – Imperial Walker x 11 THE THANG: It’s PRIME DAY. To get the good deals, theContinue reading “Prime Day for the Pax”
Don’t Brick 🧱 My Heart – Uphill Battle
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: (SureShot), Alex (Spine) Englert, Dick Clark, Edgar Moran (Grasshopper), Fred Kelly (Grassy Knoll), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Vijay Aluwalia (Four Seasons), W. Jason Griffith F3 Risky Business, Wayne Frost (Takedown) FNGs: None COUNT: 11 Continuing the Independence Day Celebration… The American Revolutionary War hadContinue reading “Don’t Brick 🧱 My Heart – Uphill Battle”
1st Annual F3 NJ Summer Solstice Sweat Beach Convergence
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Curtis Hoberman (Dos Equis), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Harjot Pannu (Cruiser), Achilles Estavillo (SideOut/JabJab/Scorpion K, Patrick Chow (Black Hole), Dick Clark, Matt Hopkins (Brisket), Pork Roll – Suncoast Glue Boy – SWFL Area Q, RedCoat, Herve Francois (Stingray), Flatbush (Malik Cobb), Brad Bailey, Wayne FrostContinue reading “1st Annual F3 NJ Summer Solstice Sweat Beach Convergence”
DR at the Egis AO, Georgetown, Delaware
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Dick Clark, Achilles Estavillo (SideOut/JabJab/Scorpion K FNGs: None COUNT: 3 WARMUP: cherry pickers and windmills, followed by a patriot run (Indian run where the guy in front calls out a number for one to 10, and you do Merkens, before resuming the Indian run.) THE THANG: partner DoraContinue reading “DR at the Egis AO, Georgetown, Delaware”
Dance to the music
AO: backblasts Q: Wayne Frost (Takedown) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Wayne Frost (Takedown), Dick Clark, Erik Cabral (Styx), Flatbush (Malik Cobb), Manish Bhansali (F3 – Aviator), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Thunder, Vijay Aluwalia (Four Seasons), Edgar Moran (Grasshopper) FNGs: None COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Dance to the music
AO: ao-the-rising Q: Wayne Frost (Takedown) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Dick Clark, Erik Cabral (Styx), Flatbush (Malik Cobb), Manish Bhansali (F3 – Aviator), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Thunder, Vijay Aluwalia (Four Seasons), Wayne Frost (Takedown), Edgar Moran (Grasshopper) FNGs: None COUNT: 11 WARMUP: arm circles, DC stretch, Munson, Shawshank, others THEContinue reading “Dance to the music”