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: Ruby, Two Gloves, Bayou, Fenway FNGs: None COUNT: 5 WARMUP: 20 SSH IC 20 TTT IC 20 HBs IC 20 Flutters IC LBACs 20 IC Thang 1 400 m run All pax hold plank. One pax does 4ct mountain climber followed by merkin and return to plank. Rinse and repeat …
AO: Sandlot Q: Bayou PAX: Nino Brown, Ruby, Fenway, Runt, Broke Down, Bayou, S. Kelly (Anchor Man) FNGs: None COUNT: 7 WARMUP: Warm-Up 1/4 Suicide SSH x 17 IC + 11 Burpees 1/2 Suicide Thru-The-Tunnel x 17 IC + 9 Burpees 3/4 Suicide Imperial Walkers x 17 + 7 Burpees Full Suicide Hillbillies x 17 …
AO: Sandlot Q: Ruby PAX: Runt, Bayou, Quincy Adams, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x 20, IWs x20, TTTs x 20, HBs x 20, LBACs forward x 10, backwards x 10, Raise the roof x 10, Arm flutters x 10, Michael Phelps x 10 THE THANG: Stations 1) Pull-ups x 10, …
AO: Sandlot Q: Runt PAX: Two Gloves, Bayou, Honey Do FNGs: None COUNT: 4 WARMUP: 20 side straddle hops 20 through the tunnel 20 little baby arm circles 20 hydrolics THANG 1 One minute AMRAP 30sec rest x 3 6 bonnie blairs 5 iron mikes 4 burpees 6 star jumps 5 gorilla shuffles 4 burpees …
AO: Sandlot Q: Bayou PAX: Fenway, Two Doses, The Beast, Ruby, Bayou, None , Quincy Adams (Mr. President) FNGs: 1 Quincy Adams (Mr. President) COUNT: 6 WARMUP: Suicide “55” – 10-9-8-7-6-5-4-3-2-1 SSH IC Merkins Big Boys Burpees Suicide THE THANG: 2 Rounds 30 Reverse Lunges 20 Box Step-Ups 20 Med Ball Situp & Throw …
AO: Sandlot Q: Ruby PAX: Ruby, Hasbro, Runt, Fenway, Bayou, None FNGs: None COUNT: 5 WARMUP: You know- SSHs x 20, IWs x 20, HBs x 20, LBACs forwards and backwards – 10 each, Raise the roof x 10, arm flutters x 10, Michael Phelps x 10 THE THANG: DORA 50 pull ups 100 merkins …
AO: Sandlot Q: Runt PAX: Two Gloves, Bayou, Ruby, BunkBed FNGs: None COUNT: 5 WARMUP: Side straddle hops, through the tunnel, hillbillies, little baby arm circles, seal claps, Turkish get ups THANG 1 (Tennis Court – 7 of Diamonds) 7 merkins at each corner – clerkins, frogger, shoulder tap, extended plank 2 rounds of Lt. …
AO: Sandlot Q: Bayou, Ruby, Runt PAX: The Beast, Bayou, Runt, Ruby, Two Doses, Trent Robinson, Jordan Portee, Trent Robinson (Showtime), Jordan Portee (Psycho) FNGs: 2 Trent Robinson (Showtime), Jordan Portee (Psycho) COUNT: 7 WARMUP: SSH IC x 15 + 9: Regular Burpees – Free Throw Down and Back Mosey Single Leg Inch Work Merkins …
AO: Sandlot Q: Runt PAX: Ruby FNGs: None COUNT: 2 WARMUP: Side straddle hop/ic Through the tunnel/IC Hillbillies/IC LBAs/IC Seal claps/IC THE THANG: Murder bunny across the lot then 10 man makers Red rum back across the lot then 10 Chicago sit ups 2 Rounds of Tabata 40/20 High knees back/forth between parking space. 5 …
AO: Sandlot Q: Ruby PAX: Bayou, Ruby, Two Gloves, Runt (not showing in slack for some reason). , Rajun Cajun FNGs: 1 Rajun Cajun COUNT: 5 WARMUP: The usual – SSHsx20, TTHsx20, IWsx20, LBACs x 15 forward and backwards, OHPsx15, Arm fluttersx15, Hillbilliesx15 THE THANG: Clean and press w/coupon x 15 Block swings x 15 …