Part of the F3 Columbia, NE Columbia boot camp workout group. Join us at 0515 T/Th and 0630 Sat. Venue on Sat. subject to change so message if interested
AO: sandlot Q: Ruby PAX: Bayou, Baby Seal, Ruby, Runt FNGs: None COUNT: 4 WARMUP: SSHs, TTHs, IWs, Abe Vigodas, HBs x 15 each LBACs forward, backward, seal claps, OHPs, Michael Phelps x 10 each THE THANG: DORA 25 pull ups 50 Burpees 100 clean and press with coupon 150 merkins 200 curls for girls …
AO: sandlot Q: Runt PAX: Baby Seal, Bayou, Coin Flip, Ruby FNGs: None COUNT: 5 WARMUP: SSH, TTT, Bicycle Squats, Hillbillies, LBACs THANG 1:De-escalator 10 man makers, 50 yard run, and 10 three count V Ups, 50 yard run. 8 man makers, 50 yard run, 8 three count V Ups, 50 yard run Rinse and …
AO: sandlot Q: Bayou PAX: Coin Flip, Bayou, Ruby, The Beast FNGs: None COUNT: 4 WARMUP: Dynamic Warm-Up Sandlot 15 (SSH, Merkins, BBSU, Burpees, Run) THE THANG: x 5 Rounds Clean and Press Bench Press Landmine Rotation & Press Step-Up Burpees Core 24 Cardio Round 1 – 1-4-5-2-24-SSH Round 2 – 2-8-10-4-24-10 Burpees Round 3 …
AO: sandlot Q: Two Gloves PAX: Baby Seal, Bayou, Fenway, Ruby, Two Gloves, Huckleberry FNGs: None COUNT: 6 WARMUP: SSH x 25, IW x 15, Merkins x 15, through tunnel x 15, BB’s x 20, little arms forward, back, and overhead x 15 THE THANG: 3 rounds with coupons w/25 chest press, curls, overhead press, …
AO: sandlot Q: Silent Bob PAX: Ruby, Coin Flip, Two Gloves, Silent Bob FNGs: None COUNT: 4 WARMUP: – Slaughter Starter (Burpees x20) – Side Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (multiple variations) – Burpees x15 THE THANG: – Run to the stop sign and back (6 laps, Sets of …
AO: sandlot Q: Bayou PAX: Two Gloves, Ruby, Runt, CESS, Fenway, Hasbro, Two Doses, The Beast, Bayou, Running Rebel, Broke Down, Anchor Man FNGs: None COUNT: 13 WARMUP: Static Warm-Up Downward Dog Cobra Stretch Child’s Pose Scorpion Right Scorpion Left Roll Over on Your Back Supine Spinal Twist R Supine Spinal Twist L Happy Baby …
AO: sandlot Q: Two Gloves PAX: Ruby, Two Gloves FNGs: None COUNT: 2 WARMUP: dealer choice two man warm up THE THANG: 4 corners soccer field pain stations with mosey between. We started with Runt’s suggested plan while he 🛌 in, with sets of 10 burpees, 15 squats, 20 merkins, and 25 core at each …
AO: sandlot Q: Runt PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: Side straddle hop 20 IC followed by run Through the tunnel 20 IC followed by run Bicycle squats 20 IC followed by run Little Baby arms circles, Michael Phelps, Raise the roof 10 each IC THANG 1 10 man makers then …
AO: sandlot Q: Bayou PAX: CESS, Ruby, Spot, Runt, Broke Down, Bayou, SweetTart, Two Gloves, Running Rebel, Misfire FNGs: None COUNT: 10 WARMUP: Static Warm-Up 5 Banded Good Mornings 5 Banded Inch Worms Downward Dog Cobra Stretch Child’s Pose Scorpion Right Scorpion Left Roll Over on Your Back Supine Spinal Twist R Supine Spinal Twist …
AO: sandlot Q: Fenway PAX: Bayou, Ruby, Two Gloves, Runt FNGs: None COUNT: 4 WARMUP:Side Straddle Hop, Through the tunnel, Hill Billies, Seal Claps, Raise the Roof, Wind Mill, Imperial Walkers, Plank Walkout, Toe touch Stretch THE THANG: 15 exercises with some short distance running in preparation for No Hope Hill next Monday. ANNOUNCEMENTS: Prowl …