AO: backblasts Q: Dick Clark PAX: Erik Cabral (Styx), Hitchcock (Randy Sherman), Fred Kelly (Grassy Knoll), (SureShot) FNGs: None COUNT: 5 WARMUP: stretch OYO THE THANG: 50 minutes ruck or run MARY: ANNOUNCEMENTS: 5k 6pm at Turning Basin tonight! COT: thankful for the brotherhood
Tag Archives: Fred Kelly (Grassy Knoll)
Rock Around the Clock
AO: ao-the-rising Q: Fred Kelly (Grassy Knoll) PAX: Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll), Erik Cabral (Styx), Jay Tailor (GTL) from Chicago FNGs: None COUNT: 4 WARMUP: Tippy Taps, Imperial Walkers, Side Straddle Hops (10 count) THE THANG: 45-minute AMRAP, Iron PAX style beatdown. The goal is to maximize your point total. One completeContinue reading “Rock Around the Clock”
Cool Princeton run
AO: backblasts Q: Dick Clark PAX: beater, Fred Kelly (Grassy Knoll) FNGs: None COUNT: 3 WARMUP: quick stretch THE THANG: 4 miles plus in the Riverside neighborhood MARY: not today! ANNOUNCEMENTS: Eric Legrand 5k run-walk, Fri 6pm, turning basin Park COT: thankful for constant F three friends
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”
August towpath—does it get any better?
AO: backblasts Q: Dick Clark PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), killbill, Marc Rubenstein (ScarU), KnightToF3 FNGs: None COUNT: 8 WARMUP: Quick DC stretch THE THANG: 50 minutes running or rucking on the towpath. Beautiful weather! MARY: none today.. ANNOUNCEMENTS: F3 camp on Sat. On FriContinue reading “August towpath—does it get any better?”
Three for a mellow Stadium
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman) FNGs: None COUNT: 3 WARMUP: stretch OYO THE THANG: once around the stadium stairs, Jeeves! MARY: no time for that 🙁 ANNOUNCEMENTS: F3 camp Sat, and Eric LeGrand 5k on Fri 23rd, 6 pm at Turning Basin Park (canal towpath) COT: ThankfulContinue reading “Three for a mellow Stadium”
5s on Wednesdays
AO: backblasts Q: Herve Francois (Stingray) PAX: Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Wayne Frost (Takedown), Matt Hopkins (Brisket), N/A FNGs: 1 N/A COUNT: 5 WARMUP: – Arm circles – 10 forward & 10 backward – Circles around waist – 5 forward & 5 backward – Chest stretch – arms behind back and lookContinue reading “5s on Wednesdays”
Running with Big Cats on Tuesday
AO: ao-the-stadium Q: Fred Kelly (Grassy Knoll) PAX: Fred Kelly (Grassy Knoll) FNGs: None COUNT: 1 WARMUP: Cat stretches THE THANG: MARY: ANNOUNCEMENTS: COT:
Feats of Hercules
AO: backblasts Q: RedCoat PAX: Elliot Gordon, Erik Cabral (Styx), Flatbush (Malik Cobb), Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Herve Francois (Stingray), Hitchcock (Randy Sherman), Patrick Chow (Black Hole), Marc Rubenstein (ScarU), Ritesh Mitra (Munchies), Subramanian Triprayar (F1), Sunny The Machine Sehgal, Wayne Frost (Takedown), Yogi Naik, Master Chef, Nimitz, Veronica Styx FNGs: NoneContinue reading “Feats of Hercules”
Ruck and run on the canal
AO: backblasts Q: Dick Clark PAX: Aryaman Kulkarni (MasterChef), Attila (Jeremy Stitts), Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman) FNGs: None COUNT: 5 WARMUP: THE THANG: 50 minutes on the canal MARY: ANNOUNCEMENTS: COT: