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, Hasbro, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, TTT, Hillbillies, LBACs THE THANG: Run mixed in with 1:4 exercises Rd1 1:4 lunges to 180 jump squats, hydro merkins to mount climbers Rd 2 1:4 runners lunge to LBCs, bbsu to jabs Rd 3 burpee broad jump …
AO: Sandlot Q: Two Gloves PAX: Bayou, Coin Flip, Blooper FNGs: None COUNT: 4 WARMUP: lap around building, SSHx25, IWx15,Carolina DD’s, windmills, merkins, squats, LAC’s forward, back, overhead press. THE THANG: 4 stops of soccer field, 15 reps of merkins/BB’s, Carolina DD/freedom twist, squats/iron cross. Mosey first round, mosey/karaoke, mosey long/bear&crab walk short, last round …
AO: Sandlot Q: Ruby PAX: Coin Flip, Bayou, Fenway, Hasbro, Runt, The Beast FNGs: None COUNT: 7 WARMUP: SSHs x 10 + 3 burpees IWs x 10 + 3 burpees TTTs x 10 + 3 burpees Hillbillies x10 + 3 burpees LBAC forward and back x 10 + 3 burpees Raise the roof and arm …
AO: Sandlot Q: Bayou, Hasbro, Ruby, Two Gloves, Coin Flip PAX: Bayou, Ruby, Two Gloves, Coin Flip, Hasbro FNGs: None COUNT: 5 WARMUP: – Mumble Chatter THE THANG: – Pyramid Training (SSH, Burpees, BBSU, Merkins) 1-2-3-4-5-6-7-8-9-10 and back down 10-9-8-7-6-5-4-3-2-1 MARY: – Stretch and Cool Down ANNOUNCEMENTS: – Watch the Weather Thursday; Alternate Location, Westwood …
AO: Sandlot Q: Bayou PAX: Ruby, Two Gloves, Bayou, Coin Flip FNGs: None COUNT: 4 WARMUP: 17 Reps IC – SSH, Imperial Walkers, Thru-The-Tunnel, Hillbillies, LBAC THE THANG: 30-20-10 – Burpee Variations (Regular, Plank Jack, Hand Release) – Squat Variations (Regular, Squat Jumps, Lunges) – Merkin Variations (Regular, Cris/Cross, Decline) – Climbers (Regular, Lizard, Slalom) …
AO: Sandlot Q: Coin Flip PAX: Two Gloves, Hasbro, Fenway, Coin Flip FNGs: None COUNT: 4 WARMUP: SSH 15, TTT 10, windmills 10, LBAC-F,R 10, RTR 10, SEAL CLAPS AND Michael Phelps 10 THE THANG: Circuit 1&2 Stations: 1) run to stop sign(pace person for rotation) 2) resistant band curls for girls 3) jump rope …
AO: Sandlot Q: Two Gloves PAX: Bayou, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 15 SSH, IW, Merkins, Squats, windmills, Carolina DD’s, little AC’s forward & back, overhead press. THE THANG: Mosey around Rec Center, grab coupons, then 50 chest press, 15 bent over rows, 15 overhead press, 25 curls for girls, 50 more chest …
AO: Sandlot Q: Ruby PAX: Bayou, Hasbro, Two Gloves FNGs: None COUNT: 4 WARMUP: SSHs x15, IWs x 15, TTHs x15, Hillbillies x15, Abe Vigodas x15, LBACs backwards x10, forward x 10, seal claps x 10, raise the roof x 10. THE THANG: Multiple rounds of the following- Merkin variation x 20 Alternating sets of …
AO: Sandlot Q: Bayou PAX: Bayou, Hasbro, Ruby, The Beast, Fenway FNGs: None COUNT: 5 WARMUP: 10 SSH IC + 2 Burpees 10 IW’s IC + 4 Burpees 10 TTT’s IC + 6 Burpees 10 Windmills IC + 8 Burpees 10 LBAC IC + 10 Burpees THE THANG: 10 Exercises x 10 Reps for 10 …
AO: Sandlot Q: Runt PAX: Fenway, Ruby, Bayou, Two Gloves, @blooper FNGs: None COUNT: 6 WARMUP: SSH, TTT, Hillbillies, LBAC THE THANG: Round 1-1:4 ratio Inchworms to mountain climbers Prisoner get ups to jump squats Run Round 2 – 1:4 ratio Burpees to side straddle hope Tuck up to flutter kicks Run Round 3 – …