AO: The SOT Q: Fred Kelly (Grassy Knoll) , PAX: Fred Kelly (Grassy Knoll), Subramanian Triprayar (F1), Barry Brown (Striper) FNGs: COUNT: 3 WARMUP: Stretches OYO, merkins THE THANG: Run, walk, ruck MARY: ANNOUNCEMENTS: Get well soon, DC. We missed your lively banter and leadership. COT:
Tag Archives: Fred Kelly (Grassy Knoll)
It’s July 22, You’ve Been Warned – Now show up!
AO: The Rising Q: W. Jason Griffith (F3 Risky Business) , PAX: Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Wayne Frost (Takedown), Matt Hopkins (Brisket), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business) FNGs: None COUNT: 7 WARMUP: Arm Circles x 22 Circle Arms x 22 Wind Mills x 22Continue reading “It’s July 22, You’ve Been Warned – Now show up!”
The SOT Run on Sunday
AO: The SOT Q: Fred Kelly (Grassy Knoll) , PAX: Fred Kelly (Grassy Knoll), Dick Clark FNGs: COUNT: 2 WARMUP: OYO stretches THE THANG: run, walk and stairs as needed MARY: ANNOUNCEMENTS: COT:
The SOT Stairs
AO: The SOT Q: Dick Clark , PAX: Patrick Chow (Black Hole), Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Dick Clark, Noodle FNGs: None COUNT: 5 WARMUP: basically stretch THE THANG: 40 minutes on the stairs, or around the track for Noodle MARY: none ANNOUNCEMENTS: TTT at conte’s Princeton, 6pm COT: thankful for reconnecting withContinue reading “The SOT Stairs”
The SOT Run
AO: The SOT Q: Fred Kelly (Grassy Knoll) , PAX: Fred Kelly (Grassy Knoll), Dick Clark FNGs: COUNT: 2 WARMUP: stretches OYO THE THANG: Run and run/ruck MARY: ANNOUNCEMENTS: COT:
Pyramid Scheme
AO: The Rising Q: Matt Hopkins (Brisket) , PAX: Fred Kelly (Grassy Knoll), W. Jason Griffith (F3 Risky Business), Matt Hopkins (Brisket), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 4 Workout: “The Pyramid Scheme” Warm-Up (5 min) – Mosey one lap – SSH x 20 – Windmills x 10 – Imperial Walkers x 15 –Continue reading “Pyramid Scheme”
Rising Saturday
AO: The Rising Q: Wayne Frost (Takedown) , PAX: Fred Kelly (Grassy Knoll), Elliot Gordon, Wayne Frost (Takedown), Ronald Ying (Freestyle), Harjot Pannu (Cruiser), Harkawal G.O.A.T, Unicorn, Super Fly FNGs: None COUNT: 8 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
The Ruck
AO: The Ruck Q: Marc Rubenstein (ScarU) , PAX: Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Attila (Jeremy Stitts), Hitchcock (Randy Sherman) FNGs: None COUNT: 4 WARMUP: Tippy taps, calf stretch, open and closed gates, quad stretch THE THANG: Ruck 2 mi MARY: none ANNOUNCEMENTS: July 11th- Mt. Laurel Launch, July 16th What is F3Continue reading “The Ruck”
Power, Strength and Endurance WO
AO: The Rising Q: Marc Rubenstein (ScarU) , PAX: Fred Kelly (Grassy Knoll), Morpheus, Wayne Frost (Takedown), Ramesh Adusumilli (Shades), Tidy Cat, Marc Rubenstein (ScarU), Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef) FNGs: None COUNT: 10 WARMUP: DC Stretches, 3 burpees, arm circles, circle arms, open/closedContinue reading “Power, Strength and Endurance WO”
The SOT Run on Tuesday
AO: The SOT Q: Fred Kelly (Grassy Knoll) , PAX: Fred Kelly (Grassy Knoll) FNGs: COUNT: 1 Held down the fort WARMUP: various stretches THE THANG: 3200 m run, 800 m run, 800 m run. MARY: ANNOUNCEMENTS: Family picnic Sunday July 19 COT: