AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Wayne Frost (Takedown), Flatbush (Malik Cobb) FNGs: None COUNT: 6 WARMUP: Motivator (6c) Shakira Hips don’t lie (5c ea side) Sun god (10c) Reverse sun god (10c) Open gate (10c) Close gate (10c) StretchesContinue reading “Don’t get rain soaked at The Oak”
Tag Archives: Sunny The Machine Sehgal
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”
The Magical Mystery Tour at the Oak
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Vijay Aluwalia (Four Seasons), W. Jason Griffith F3 Risky Business FNGs: None COUNT: 4 WARMUP: Twists, Windmills, DC stretches, Motivators THE THANG: Mosey to the Pavilion Circle of Pain- bear crawl to next station, 30 reps each below- core mostly 1. Hand release MerkinsContinue reading “The Magical Mystery Tour at the Oak”
Find that dry spot!
AO: backblasts Q: Matt Hopkins (Brisket) PAX: Dick Clark, Marc Rubenstein (ScarU), Flatbush (Malik Cobb), Sunny The Machine Sehgal, Patrick Chow (Black Hole), Alex (Spine) Englert, Fred Kelly (Grassy Knoll), Uday Jain (WallE), Attila (Jeremy Stitts), beater, Edgar Moran (Grasshopper), Curtis Hoberman (Dos Equis), Manish Bhansali (F3 – Aviator), Harjot Pannu (Cruiser), Wingman, OBT FNGs:Continue reading “Find that dry spot!”
Sunday long run, in stadium land
AO: backblasts Q: Dick Clark PAX: Ritesh Mitra (Munchies), Skynet, Srikanth Bondada (BabeRuth), Subramanian Triprayar (F1), Sunny The Machine Sehgal FNGs: None COUNT: 6 WARMUP: stretch on your own THE THANG: 50 minutes, running around the stadium area, each according to his distance preferences! MARY: not today, she stayed home in bed ANNOUNCEMENTS: OBT visitContinue reading “Sunday long run, in stadium land”
F3 Burlington Pop Up with Father Center of NJ
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Sunny The Machine Sehgal, Curtis Hoberman (Dos Equis), Dick Clark, Harjot Pannu (Cruiser), Erik Cabral (Styx), The Cobbler, The Maestro, John Deere, The Mentor, The Protector FNGs: 5 The Cobbler, The Maestro, John Deere, The Mentor, The Protector COUNT: 15 WARMUP: Cardinal Cherry Pickers, Arm Circles, Dick ClarkContinue reading “F3 Burlington Pop Up with Father Center of NJ”
Stadium Sunday long run
AO: backblasts Q: Dick Clark PAX: Ritesh Mitra (Munchies), Skynet, Srikanth Bondada (BabeRuth), Subramanian Triprayar (F1), Sunny The Machine Sehgal FNGs: None COUNT: 6 WARMUP: stretch OYO THE THANG: 50 minutes of running, somewhere around the stadium. Everyone gets a good pace that suits them! MARY: not with the run, thank you. ANNOUNCEMENTS: movie nightContinue reading “Stadium Sunday long run”
Exicon Parade
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Herve Francois, Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Ritesh Mitra (Munchies), Subramanian Triprayar (F1), Sunny The Machine Sehgal, Vijay Aluwalia (Four Seasons), W. Jason Griffith F3 Risky Business, Yogi Naik, Master Chef, Nimitz FNGs: 2 Master Chef, Nimitz COUNT: 15 WARMUP: DCContinue reading “Exicon Parade”
Sunday rain run
AO: ao-the-stadium Q: Dick Clark PAX: Ritesh Mitra (Munchies), Srikanth Bondada (BabeRuth), Subramanian Triprayar (F1), Sunny The Machine Sehgal FNGs: None COUNT: 5 WARMUP: DC stretches THE THANG: 45 minutes of running in the rain, getting stronger! MARY: Mary stay at home in bed, for Mother’s Day ANNOUNCEMENTS: check the announcements channel, there’s lots goingContinue reading “Sunday rain run”