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 PAX: Ruby, Runt, Fenway, Broke Down, Bayou, The Beast, Running Rebel, Two Gloves, Coin Flip, Flo, None FNGs: 1 None COUNT: 10 DISCLAIMER WARMUP: Tabata – SSH, TTT, IW’s, Squats, Moseys THE THANG: Five Rounds of Unbreakable Inferno 5 devil deadlift 5 double dumbbells snatch 5 double dumbbells deadlift 5 devil …
AO: sandlot Q: Runt PAX: BunkBed, Two Gloves, Ruby, Fenway FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSHs, TTT, Imperial Walkers, Squats, LBACs THANG 1: Tabata 40 on/20 off – burpee broad jump/crawl bear – Side straddle hops – Lt. Dans – LBC’s – Rinse and repeat THANG 2: Tabata – flying squirrels – curtsy …
AO: sandlot Q: Runt PAX: BunkBed, Two Gloves, Ruby, Fenway FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSHs, TTT, Imperial Walkers, Squats, LBACs THANG 1: Tabata 40 on/20 off – burpee broad jump/crawl bear – Side straddle hops – Lt. Dans – LBC’s – Rinse and repeat THANG 2: Tabata – flying squirrels – curtsy …
AO: sandlot Q: Runt PAX: BunkBed, Two Gloves, Ruby, Fenway FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSHs, TTT, Imperial Walkers, Squats, LBACs THANG 1: Tabata 40 on/20 off – burpee broad jump/crawl bear – Side straddle hops – Lt. Dans – LBC’s – Rinse and repeat THANG 2: Tabata – flying squirrels – curtsy …
AO: sandlot Q: Runt PAX: BunkBed, Two Gloves, Ruby, Fenway FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSHs, TTT, Imperial Walkers, Squats, LBACs THANG 1: Tabata 40 on/20 off – burpee broad jump/crawl bear – Side straddle hops – Lt. Dans – LBC’s – Rinse and repeat THANG 2: Tabata – flying squirrels – curtsy …
AO: sandlot Q: Two Gloves PAX: Fenway, Hasbro, Running Rebel, Ruby, Runt, Two Gloves FNGs: None COUNT: 6 DISCLAIMER WARMUP: SSH, IW, Windmills, squats, LAC’s forward, back, and overhead. THE THANG: Mosey through Rainsboro with pain stations called by each pax with one 10 count exercise of choice and one 15 count core exercise. :alert: …
AO: sandlot Q: Two Gloves PAX: Fenway, Hasbro, Running Rebel, Ruby, Runt, Two Gloves FNGs: None COUNT: 6 DISCLAIMER WARMUP: SSH, IW, Windmills, squats, LAC’s forward, back, and overhead. THE THANG: Mosey through Rainsboro with pain stations called by each pax with one 10 count exercise of choice and one 15 count core exercise. :alert: …
AO: sandlot Q: Ruby PAX: Coin Flip, Fenway, Ruby, Runt FNGs: None COUNT: 4 DISCLAIMER Not a professional WARMUP: The usual – SSHs, HBs, TTTs, IWs, Abe Vigodas, Squats, LBACs, Seal claps, RTRs, and Michael Phelps x 10 each THE THANG: Rotating a little strength training and cardio 6 Rds Rds 1, 3, and 5 …
AO: sandlot Q: Bayou , Runt PAX: Fenway, Broke Down, CESS, Running Rebel, Ruby, Bayou, Runt FNGs: None COUNT: 7 DISCLAIMER – Get Better, Don’t Be Bitter WARMUP – 4 Corner – The Simple Life – SSH, IW’s, TTT, Abe Vigotas, LBAC THE THANG: 10 Burpees + Up and Down 20 BBSUs 10 Burpees + …
AO: sandlot Q: Fenway PAX: Fenway, Ruby, Two Gloves, Running Rebel FNGs: None COUNT: 4 DISCLAIMER: Not a professional. Modify if need be. WARMUP: Side straddle hop, through the tunnel, seal claps, raise the roof, windmill, high knees, Imperial Walkers, toe touch stress, Michael Phelps, isometric squat. THE THANG:20 total exercises; 10 strength and 10 …