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: Bayou, Runt, Ruby PAX: Ruby, Runt, Bayou FNGs: None COUNT: 3 WARMUP: – SSH x 25 IC – TTT x 25 IC – IW x 25 IC – LBAC x 40 IC THE THANG: Thang # 1 Bench Press 4×8 KB Bent Over Rows 4×8 Bench Knee Tucks 4×8 KB Overhead Press …
AO: Sandlot Q: Honey Do PAX: Bayou, Broke Down, Coin Flip, Fenway, Hasbro, Honey Do, Ruby, Two Gloves FNGs: None COUNT: 8 WARMUP: 20 each: side straddle hop, forward LBAC, backward LBAC, air press, squat, Carolina dry dock, merkin THE THANG: Mosey to the lines: 7x 5 bent over rows (no block) + 5 burpees …
AO: Sandlot Q: Two Gloves PAX: Bayou, Coin Flip, Fenway, Hasbro, Runt, Two Gloves, Broke Down FNGs: None COUNT: 7 WARMUP: 15 SSH 15 IW’s 15 Merkins 15 Big Boys 15 Squats 15 Windmills 15 F arm circles 15 R arm circles Mosey to baseball outfield THE THANG: Divided up foul line to foul line …
AO: Sandlot Q: Bayou PAX: Coin Flip, Ruby, Bayou, Runt, Hasbro, Fenway, Two Doses, Broke Down, Keith “Blooper” Price, Tamiko “Conch” Outten FNGs: None COUNT: 10 WARMUP: 3 Burpees + Mosey to the Block Pile (2 Bricks and 1 Block) – Carry to the Field 7 Burpees – Dive Bomber Burpees 15 Power Jacks 7 …
AO: Sandlot Q: Runt, Bayou PAX: Two Doses, Hawg, Fenway, CESS, Ruby, Bayou, Runt, Blind Date, Spot, Cheesesteak FNGs: None COUNT: 10 WARMUP: – SSH x 20 – Imperial Walkers x 20 – Thru-the-Tunnel x 20 – LBAC, Seal Claps x 20 THE THANG: Weight Room – Bench Press 3×8 + Burpees – Deadlift 3×8 …
AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Hasbro, Ruby, Runt FNGs: None COUNT: 6 Dealer’s Choice WARMUP: Ruby: 15 side straddle hops, 3 burpees, 15 slow windmills, 3 burpees, 15 imperial walkers, 3 burpees, 15 forward baby arm circles + 15 backward, 3 burpees, 15 airpress + 15 seal claps, 3 burpees THE …
AO: Sandlot Q: Honey Do PAX: Coin Flip, Honey Do, Fenway, Broke Down, Hasbro, Ruby, Konk FNGs: None COUNT: 7 WARMUP: 10 forward arm circles + 10 backwards + 10 seal claps + 10 flutters all IC, 20 side straddle hops IC, 50 squats IC. THE THANG: Mosey to first light pole of front lot, …
AO: Sandlot FNGs: None COUNT: 6 WARMUP: Runt Special THE THANG: Weighted Ruck 1/4 Mile 40 Series (Burpees, SSH, Squats, LBC’s, Mountain Climbers, and Crab Cakes) Weighted Run – One Mile Crawfish Pot – 1-2-3-4-5-6-7-8-9-10 Bear Crawl, Shoulder Tap, Planks, Merkins) Weighted Ruck Back 2.0 Miles Stretch and Cool Down MARY: None ANNOUNCEMENTS: Sandlot Convergence …
AO: Sandlot FNGs: None COUNT: 7 WARMUP: SSHs x 15 3 burpees Imperial Walkers x15 3 burpees Abe Vigodas x 15 3 burpees LBACs – reverse x 10 LBACs – forward x 10 Seal claps x 10 OHP x 10 3 burpees THE THANG: A.L.A.R.M. Workout (exercises for arms, legs, abs, an exercise that starts …
AO: Sandlot FNGs: None COUNT: 8 WARMUP: 20 side straddle hops 20 forward arm circles, 20 overhead claps, 20 forward arm circles, 20 air press THE THANG: Mosey to the road, 21 monkey humpers, lunge walk to parking lot, 21 monkey humpers, lunge walk across parking lot, 21 monkey humpers Mosey to brick pile, grab …