AO: backblasts Q: Erik Cabral (Styx) PAX: Wayne Frost (Takedown), Curtis Hoberman (Dos Equis), Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU) FNGs: None COUNT: 5 WARMUP: Full body stretches THE THANG: 1. Donkey Kicks (on stone wall) 2. Coyote Ugly’s 3. Gorilla Humpers 4. Flying Squirrles 5. Monkey JUMPers 6. Inch Worm 7. Indian BearContinue reading “National Wildlife Day – WO”
Tag Archives: Wayne Frost (Takedown)
MiltonBradley at The Rising
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business, Flatbush (Malik Cobb), Fred Kelly (Grassy Knoll), Erik Cabral (Styx), Matt Hopkins (Brisket), Edgar Moran (Grasshopper), Wayne Frost (Takedown), Thunder FNGs: None COUNT: 9 Milton Bradley’s quote, “Don’t be afraid to give up the good to go for the great.” AContinue reading “MiltonBradley at The Rising”
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”
It’s a Date! 8/17/24
AO: backblasts Q: Dick Clark PAX: beater, Manish Bhansali (F3 – Aviator), Marc Rubenstein (ScarU), Pharaoh, Skynet, Uday Jain (WallE), Wayne Frost (Takedown), Wingman FNGs: None COUNT: 9 WARMUP: RIP, SSH, IW, Abe Vigoda THE THANG: 1)8 rounds of the Date (8-17-24): Each round is 8 reps of 1st exercise, 17 reps of 2nd, 24Continue reading “It’s a Date! 8/17/24”
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”
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”
Animal House + PPOTP
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Dick Clark, Edgar Moran (Grasshopper), Fred Kelly (Grassy Knoll), W. Jason Griffith F3 Risky Business, Flatbush (Malik Cobb), (SureShot), Manish Bhansali (F3 – Aviator), Wayne Frost (Takedown), Attila (Jeremy Stitts), Achilles Estavillo (SideOut/JabJab/Scorpion K, Thunder FNGs: None COUNT: 12 WARMUP SSH Circle Arms Arm Circles Tippy Taps toContinue reading “Animal House + PPOTP”
On the canal with wildlife
AO: backblasts Q: Dick Clark PAX: Aryaman Kulkarni (MasterChef), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Wayne Frost (Takedown) FNGs: None COUNT: 5 WARMUP: stretch by Takedown THE THANG: 50 mins on the canal Towpath, ScarU and DC did a run, others did a ruck MARY: none ANNOUNCEMENTS: Dad’s camp: RSVP COT: Takedown gave great andContinue reading “On the canal with wildlife”
Canal ruck-run
AO: backblasts Q: Dick Clark PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Attila (Jeremy Stitts), Elliot Gordon, Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Wayne Frost (Takedown) FNGs: None COUNT: 8 WARMUP: basic stretches THE THANG: 50 glorious minutes on the canal Towpath, we saw two, count them two, bald eagles . Ruck OrContinue reading “Canal ruck-run”
Don’t Brick 🧱 My Heart – Uphill Battle
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: (SureShot), Alex (Spine) Englert, Dick Clark, Edgar Moran (Grasshopper), Fred Kelly (Grassy Knoll), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Vijay Aluwalia (Four Seasons), W. Jason Griffith F3 Risky Business, Wayne Frost (Takedown) FNGs: None COUNT: 11 Continuing the Independence Day Celebration… The American Revolutionary War hadContinue reading “Don’t Brick 🧱 My Heart – Uphill Battle”