Burlington VQ for FlyPop!

AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Pharmer, Patrick Chow (Black Hole), FlyPop (VQ!), The Mayor, DaggerBoard, The Mentor FNGs: None COUNT: 8 WARMUP: SSH, IW, arm circle, DC stretch THE THANG: 1) seven of diamonds up to the round of 21: merkins, LBC, squats, SSH. 2) Dora: 100Merkin, 200 bird-dog, 300Continue reading “Burlington VQ for FlyPop!”

Burlington Father Center workout—Awesome!

AO: backblasts Q: Dick Clark PAX: Marc Rubenstein (ScarU), Harjot Pannu (Cruiser), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), Herve Francois (Stingray), Sunny The Machine Sehgal, The Mayor, Coach, The Mentor, Splinter, Pop-Pop, Fly-Pop, McQueen, Drydock FNGs: 4 Pop-Pop, Fly-Pop, McQueen, Drydock COUNT: 15 WARMUP: DC stretches, open gate, SSH, IW, grass grabbers. THEContinue reading “Burlington Father Center workout—Awesome!”

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”