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: 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 …
AO: sandlot Q: Runt PAX: Fenway, Ruby, Pizza Pizza FNGs: None COUNT: 4 DISCLAIMER WARMUP: – side straddle hops, through the tunnel, hillbillies, little baby arm circles THE THANG: Hot Tub Hill – sandbag sprint up hill. 10 man makers. – Sandbag sprint down hill. 20 bear hug squats. – Sandbag sprint up 30 Chicago …
AO: sandlot Q: Two Gloves PAX: Fenway, Runt, Ruby, Running Rebel, Two Gloves FNGs: None COUNT: 5 DISCLAIMER WARMUP: SSH, IW’s, merkins, windmills, squats, LAC’s forward, back, and overhead press. THE THANG: two rounds of dealers choice around circle with each round including one sandbag/weight exercise and then a core exercise. Intermission was lunge walk …
AO: sandlot Q: Runt PAX: Fenway, Two Gloves, Running Rebel, Coin Flip, Backstop FNGs: None COUNT: 6 DISCLAIMER WARMUP: – side straddle hops, through the tunnel, hillbillies, little baby arm circles THE THANG: Tabata – 40 sec on/40 sec off – 10 rounds per set that included forms of burpees, core, sandbag, squats, cardio – …
AO: sandlot Q: Runt PAX: Bayou, Broke Down, The Beast, Running Rebel, F3 Special FNGs: None COUNT: 6 DISCLAIMER WARMUP: – SSH, Through the tunnel, Hillbillies, Squats, LBACs THE THANG: 1/4 mile Burpee broad jump & 1/4 mile lunges – 1/16 mile broad jump – 1/16 mile lunges – 1/16 mile broad jump – 1/16 …
AO: sandlot Q: Ruby PAX: Fenway, Ruby, Running Rebel, Two Gloves FNGs: None COUNT: 4 DISCLAIMER WARMUP: SSHs, TTT, Squats, HBs, Windmills x 15 each LBACs – forward and backward, Raise the roof, Micheal Phelps x 10 each THE THANG: Alternating rounds of: 1) Clean and press x 20 with weight Curls for girls x …
AO: sandlot Q: Pizza Pizza PAX: Two Gloves, Fenway, Coin Flip, Ruby, Cottontail, Pizza Pizza FNGs: None COUNT: 6 DISCLAIMER We learned the F3 mission today “The mission of F3 is to plant,grow and serve small workout groups for men for the invigoration of male community leadership” WARMUP: SSH x25 TTT x 10 A little …
AO: sandlot Q: Bayou PAX: Fenway, Broke Down, Coin Flip, Runt, Two Gloves, Running Rebel, Ruby, Bayou, The Beast FNGs: None COUNT: 9 DISCLAIMER – Be Stronger Together WARMUP: Filthy 55 tel:10-9-8-7-6-5-4-3-2-1 Burpees, Merkins, BBSU’s, SSH’s THE THANG: Thang: Bags, Body, and Steps (11 x 5 + 2) – 11 Jump Squats – 11 Sandbag …
AO: sandlot Q: Runt PAX: Fenway, Ruby, Two Gloves, Running Rebel FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSH, TTT, HBs, LBACs THE THANG: – 7 exercises. 40 sec on/20 sec off. Rinse/repeat 5 times. 30 sec break after each set. RD 1 – sandbag thrusters, flying squirrels w/sandbag, scissors, gorilla shuffle, box cutters, Lt. …
AO: sandlot Q: Bayou PAX: Broke Down, Coin Flip, Ruby, The Beast, Bayou FNGs: None COUNT: 5 DISCLAIMER WARMUP: 10 Each – SSH, TTT, IW’s, LBAC’s THE THANG: 4 Minute Cross Fit x 5 Rounds – 4 Devils Press – 6 Thrusters – 8 Box Jumps – Turf Lunges – Core Variety until time – …