AO: otb_off_the_books Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , Marc Rubenstein (ScarU) PAX: killbill FNGs: None COUNT: 3 Goal for Marc Rubenstein (ScarU) & Achilles Estavillo (SideOut/JabJab/Scorpion K is to keep running for 3Hrs (5am-8am). killbill goal is to complete 10miles (15K) – did not get pix with him… WARMUP: OYO THE THANG: Keep running strategicallyContinue reading “3Hrs Run Goal”
Tag Archives: killbill
Aim for Quality (AfQ)
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, killbill FNGs: None COUNT: 4 Quality not Quantity! WARMUP: Motivators (5c) PJ Chinnoks (10ic) Tippy Taps (10ic) Shakira (10ic) Open/Close Gates (10ic) Knee Pendulum (10ic) Calf Raises (10up) Neck Stretch (10c) Parking Lap Walk THE THANG: Thang1:Continue reading “Aim for Quality (AfQ)”
Ruck and run at the canal
AO: backblasts Q: Dick Clark PAX: Aryaman Kulkarni (MasterChef), Attila (Jeremy Stitts), Elliot Gordon, Hitchcock (Randy Sherman), killbill, Marc Rubenstein (ScarU) FNGs: None COUNT: 7 WARMUP: stretches, calisthenics THE THANG: 50 minutes of rucking or running MARY: not today ANNOUNCEMENTS: 9/27 movie night, 10/4 camping at Ragnar COT: thankful for the three F’s
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’s Run Company
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Marc Rubenstein (ScarU), killbill FNGs: None COUNT: 3 4mi ‘thon prep run for some Pax. Some Pax just want to run with company. Three is not a crowd in this instance. The more runners, the merrier even if it’s cloudy, humid, drizzle, puddles, soaked grass. WARMUP: OYOContinue reading “Three’s Run Company”
8 minutes & 8 counts on 8/8 Eight-nough…
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Sunny The Machine Sehgal, killbill, Alchemy FNGs: 1 Alchemy COUNT: 4 Today is 8/8, YHC created F3 spelled workout 8 min AMRAP bricks :bricks: & 25lbs sand bags with 8 count/exercise and then do figure 8 each Thang… WARMUP: Motivator – 8x Tippy Taps – 8x DCContinue reading “8 minutes & 8 counts on 8/8 Eight-nough…”
Run Track Minds
AO: backblasts Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Marc Rubenstein (ScarU), killbill, Sandeep Yadav, K2F3 FNGs: None COUNT: 5 5 #HIMS got strong first thing in the AM to tackle what the day will bring… WARMUP: Calf Stretches Hamstring Stretches Hip Flexors Inner Thighs THE THANG: 4mi Marathon Prep Run MARY: None ANNOUNCEMENTS: Movie nightContinue reading “Run Track Minds”