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: Runt PAX: Bayou, Coin Flip, Running Rebel, Two Doses, Broke Down, Ruby FNGs: None COUNT: 7 WARMUP: THANG 1 First and 10. Side straddle hope in cadence. Run 100 yrs back to 10 yard line. Side straddle hope in cadence. Run 90 yards and run back to 20 yd line. Side straddle …
AO: sandlot Q: Ruby PAX: Bayou, Fenway, Hasbro, Backstop, Ruby FNGs: None COUNT: 5 WARMUP: SSHs, TTHs, IWs, Abe Vigodas, HBs x 10 each, LBACs – forward, backwards, seal claps, raise the roof x 10 each THE THANG: 4 stations 1) Pull ups x 5 Squats x 15 Big boys x 25 2) Man makers …
AO: sandlot Q: Bayou PAX: Ruby, Fenway, Hasbro, Coin Flip, Bayou FNGs: None COUNT: 5 WARMUP: Ed’s Pleasure Circle SSH, IW’s TTT, LBAC THE THANG: 5 Rounds 6 Lunges + Variations 12 Burpees + Variations 24 Squats + Variations 48 Mountain Climbers + Variations Run Hot-Tub Hill Every 5 Minutes – 19 Merkins ANNOUNCEMENTS: – …
AO: sandlot Q: Runt PAX: Two Gloves FNGs: None COUNT: 2 WARMUP: Side straddle hop, through the tunnel, bicycle squats, hillbillies, little baby arm circles Thang 1: 11s 10 thrusters and one 3 count curls. Rinse and repeat until 1 thruster and ten 3 count curls. Thang 2: 11s 10 V ups and one 3 …
AO: sandlot Q: Two Gloves PAX: Runt, Coin Flip, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: Dealer Choice Warm up THE THANG: mosey through Rainsboro with dealer choice pain station stops with two exercises per stop. ANNOUNCEMENTS: half brew, families helping families- Ruby needs all gifts on Thurs. Will pick up at …
AO: sandlot Q: Runt PAX: Bayou, Coin Flip, Two Gloves FNGs: None COUNT: 4 WARMUP: Side straddle hop IC, through the tunnel, hill Billie’s, little baby arm circles THE THANG: Soccer Field with pain stations 10 burpees quarter mile run 10 burpees, 20 Freddie mercuries IC, quarter mile run 10 burpees, 20 mercuries IC, 30 …
AO: sandlot Q: Bayou PAX: Running Rebel, Runt, Coin Flip, The Beast, Bayou, Two Gloves, Keith Price (Blooper), Showtime FNGs: None COUNT: 8 WARMUP: Inch Worm 30 Sec Cobra Stretch to Pike to Down Dog 15 Second Scorpion Right 15 Second Scorpion Left 15 Second Book Openers Right 15 Second Book Openers Left 15 Second …
AO: sandlot Q: Backstop PAX: Coin Flip, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP: church, clap 👏 THE THANG: 3, pain stations 🚉 Total Burpee’s 40 26 Carolina drydocks 26 Merkins Farmers carry Squats around playground Gorilla shuffle 🔀 1min ANNOUNCEMENTS: cold brew, Run 🏃♀️ COT: pray for runts mother, Jay Carter family, friends, …
AO: sandlot Q: Tinactin (F3 Naperville, IL) PAX: BunkBed, Bayou, Runt, Fenway, Two Gloves, Coin Flip FNGs: None COUNT: 7 Pre-COT: Recite the 5 Core Principles and Mission Statement of F3 WARMUP: Various exercises including TTT, SSH, etc THE THANG: www.strava.com/activities/10294363370 Involved exercises from 10-15 reps with a slow 1-3 then a fast on the …
AO: sandlot Q: Bayou PAX: Two Gloves, Coin Flip, The Beast, Ruby, Broke Down, Backstop, Bayou FNGs: None COUNT: 7 WARMUP: Pax – Dealer Choice Warm-Up + Burpee/Merkin/BigBoy Trilogy THE THANG: x 4 Rounds 7 DB Push Press 7 DB Good Mornings 7 Dealers Choice Core 7 Alt. Bent Over Rows 7 DB Burpee Deadlifts …