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: Coin Flip, Fenway, Ruby, Running Rebel FNGs: None COUNT: 4 DISCLAIMER WARMUP: Side Straddle Hop, Through the tunnel, Hill Billie’s, Seal Claps, Raise the Roof, Wind Mill, High knees, Imperial Walkers, Plank Walkout w/ Cobra, Michael Phelps. THE THANG: :alert: ANNOUNCEMENTS :alert: : High intensity work out: including Core and …
AO: sandlot Q: Ruby , Fenway, Pizza Pizza, Two Gloves PAX: Fenway, Pizza Pizza, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: SSHs, IWs, Squats, HBs, TTTs, LBACs – forward & backward, Seal claps, Raise the roof, Michael Phelps x 15 each THE THANG: Ruby- 5 man-makers, 10 pull- ups, 15 squats with weighted object, …
AO: sandlot Q: Runt PAX: The Beast, Fenway, Ruby, Broke Down, Bayou, Running Rebel FNGs: None COUNT: 7 WARMUP: Side straddle hops. 100 meter run. Through the tunnel. 100 meter run. Imperial walkers. 100 meter run. LBACs. 100 meter walk. THANG 1: 11s on bleachers – 10 weighted squats. Up the bleachers with sandbag. I …
AO: sandlot Q: Ruby PAX: Fenway, Ruby, Running Rebel, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: IWs, Squats, SSHs, HBs, TTTs x 15 each LBACs – forward and backwards x 10 Seal claps, Raise the roof, Michael Phelps x 10 each THE THANG: 3 Station Rotation 1) Pull ups x 10 Lunges x 10 …
AO: sandlot Q: Two Gloves PAX: Fenway, Ruby, Running Rebel, Two Gloves, Runt, Pizza Pizza FNGs: None COUNT: 6 WARMUP: SSH,IW,Windmills,squats, big boys, LAC’s, forward, back, overhead. THE THANG: Rifle carry with bags to front of activity center. Circuit of man makers, lunge walk to opposite side, it boys, then bear crawl back. Change to …
AO: sandlot Q: Fenway , The Beast, Two Gloves PAX: Fenway, Broke Down, Runt, Ruby, Coin Flip, The Beast, Two Gloves FNGs: None COUNT: 7 WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
AO: sandlot Q: Coin Flip , Ruby, Two Gloves, Runt PAX: Running Rebel, Fenway, Runt, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: SSH, TTT, Hillbilly’s, BAC, Bayou stretch THE THANG: Ruby- Mini Murph-Lap around the soccer field 25 pull ups, 50 Merkins, 100 Squats, lap around the soccer field Two Gloves- mosey with battle …
AO: sandlot Q: Ruby PAX: Fenway, Backstop, Bayou, Running Rebel, Runt, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: IWs, TTTs, SSHs, Windmills, HBs x 15 each LBACs – forward, backward x 10 each, Seal claps, Raise the roof x 10 each THE THANG: 3 rounds of the following: Start at playground 5 man maker …
AO: sandlot Q: Runt PAX: Bayou, Ruby, Two Gloves, Fenway FNGs: None COUNT: 5 WARMUP: – SSH, Through the Tunnel, Hillbillies, LBACs THANG 1: 20 Sec on 10 off. Rinse/repeat. 4 minutes per set Set 1: (Cardio) – burpees, jump squats, mountain climbers, high knees Set 2: (Strength) – push ups, sandbag thrusters, curls for …
AO: sandlot Q: Bayou PAX: Ruby, Keith Price (Blooper), Bayou, Broke Down, Runt, Spot, Running Rebel, Big Worm, CESS, Shannon Kelly FNGs: None COUNT: 10 WARMUP: Mosey Around the Capital 2 Burpees; 15 SSH IC 4 Burpees; 15 TTT IC 6 Burpees; 15 IW’s IC 8 Burpees; 15 LBAC’s IC 10 Burpees THE THANG: 6-12-24-48 …