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: Two Gloves, Ruby, Fenway FNGs: None COUNT: 4 DISCLAIMER WARMUP: – SSH, TTT, Imperial Walkers, LBACs THANG 1: 4 min Tabata 20 sec on/10 sec off – weighted squats and step ups THANG 2: 4 min Tabata 20 on/10 off – zip ups and plyo merkins THANG 3: 4 min …
AO: sandlot Q: Runt PAX: Two Gloves, Ruby, Fenway FNGs: None COUNT: 4 DISCLAIMER WARMUP: – SSH, TTT, Imperial Walkers, LBACs THANG 1: 4 min Tabata 20 sec on/10 sec off – weighted squats and step ups THANG 2: 4 min Tabata 20 on/10 off – zip ups and plyo merkins THANG 3: 4 min …
AO: sandlot Q: Bayou PAX: Coin Flip, Two Gloves, Bayou, Running Rebel, Ruby, Runt, Fenway, Juan Valdez FNGs: None COUNT: 8 DISCLAIMER – Not a Professional WARMUP: 47 SSH + 47 Flying Squirrels TTT, IW’s, Abe Vigotas, LBAC THE THANG: Thang x 47’s – to the Field 10 Thrusters 10 Clean and Press 10 Bag …
AO: sandlot Q: Bayou PAX: Coin Flip, Two Gloves, Bayou, Running Rebel, Ruby, Runt, Fenway, Juan Valdez FNGs: None COUNT: 8 DISCLAIMER – Not a Professional WARMUP: 47 SSH + 47 Flying Squirrels TTT, IW’s, Abe Vigotas, LBAC THE THANG: Thang x 47’s – to the Field 10 Thrusters 10 Clean and Press 10 Bag …
AO: sandlot Q: Bayou PAX: Coin Flip, Two Gloves, Bayou, Running Rebel, Ruby, Runt, Fenway, Juan Valdez FNGs: None COUNT: 8 DISCLAIMER – Not a Professional WARMUP: 47 SSH + 47 Flying Squirrels TTT, IW’s, Abe Vigotas, LBAC THE THANG: Thang x 47’s – to the Field 10 Thrusters 10 Clean and Press 10 Bag …
AO: sandlot Q: Bayou PAX: Coin Flip, Two Gloves, Bayou, Running Rebel, Ruby, Runt, Fenway, Juan Valdez FNGs: None COUNT: 8 DISCLAIMER – Not a Professional WARMUP: 47 SSH + 47 Flying Squirrels TTT, IW’s, Abe Vigotas, LBAC THE THANG: Thang x 47’s – to the Field 10 Thrusters 10 Clean and Press 10 Bag …
AO: sandlot Q: Runt PAX: Bayou, Running Rebel, Fenway, Two Gloves, Ruby, The Beast FNGs: None COUNT: 8 DISCLAIMER WARMUP: – SSH, TTT, Squats, Imperial Walkers, LBACs THANG 1: 7s on Hot Tub Hill – 6 sandbag prison get up, run up hill, 1 sandbag thrusters, run back down hill – Rinse and repeat until …
AO: sandlot Q: Runt PAX: Bayou, Running Rebel, Fenway, Two Gloves, Ruby, The Beast FNGs: None COUNT: 8 DISCLAIMER WARMUP: – SSH, TTT, Squats, Imperial Walkers, LBACs THANG 1: 7s on Hot Tub Hill – 6 sandbag prison get up, run up hill, 1 sandbag thrusters, run back down hill – Rinse and repeat until …
AO: sandlot Q: Runt PAX: Bayou, Running Rebel, Fenway, Two Gloves, Ruby, The Beast FNGs: None COUNT: 8 DISCLAIMER WARMUP: – SSH, TTT, Squats, Imperial Walkers, LBACs THANG 1: 7s on Hot Tub Hill – 6 sandbag prison get up, run up hill, 1 sandbag thrusters, run back down hill – Rinse and repeat until …
AO: sandlot Q: Runt PAX: Bayou, Running Rebel, Fenway, Two Gloves, Ruby, The Beast FNGs: None COUNT: 8 DISCLAIMER WARMUP: – SSH, TTT, Squats, Imperial Walkers, LBACs THANG 1: 7s on Hot Tub Hill – 6 sandbag prison get up, run up hill, 1 sandbag thrusters, run back down hill – Rinse and repeat until …