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: Two Gloves PAX: Fenway, Runt, Ruby, Two Gloves, Sparky FNGs: None COUNT: 5 WARMUP: SSHx15, IWx15, squatsx15, windmillsx15, big boysx15, little arm circles forward, back, and overhead. THE THANG: playground for pull ups x 10, step ups x 15 each leg, dips x 15. John Wayne to new asphalt path to baseball …
AO: sandlot Q: Silent Bob PAX: Pizza Pizza, Bayou, Runt, Ruby, Silent Bob FNGs: None COUNT: 5 WARMUP: – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles (including Moroccan Night Clubs) – Merkins x30 THE THANG: – Mosey around the building – 2-minute Wall-sit – Holy Poker Squats – …
AO: sandlot Q: Ruby PAX: Bayou, Fenway, Honey Do, Ruby, Runt, @Blooper FNGs: None COUNT: 6 WARMUP: SSHs, IWs, TTTs, HBs x 20 each LBACs – forward and backwards x10, Seal claps, Michael Phelps x 10 THE THANG: 5 rounds of 5 exercises followed by a short mosey after each round 5 burpees (diff variation …
AO: sandlot Q: Bayou , Runt PAX: The Beast, Ruby, Running Rebel, Backstop, Bayou, Runt, Cedric “Deacon” Wright, Trent “Special” Robinson, None FNGs: 1 None COUNT: 8 WARMUP: Inch Worm 15 Sec Cobra Stretch to Pike to Downward Dog 15 Sec Childs Pose 15 Second Scorpion Right 15 Second Scorpion Left 15 Second Book Openers …
AO: sandlot Q: Running Rebel PAX: Two Gloves, Ruby, Fenway, Coin Flip, Bayou, Runt, Running Rebel FNGs: None COUNT: 7 WARMUP: the normal THE THANG:10 rounds of 10 burpee variations with 20 count other body part and 30 count of core variation :alert: ANNOUNCEMENTS :alert: : Westwood HS Saturday COT:
AO: sandlot Q: Running Rebel PAX: Two Gloves, Ruby, Fenway, Coin Flip, Bayou, Runt, Running Rebel FNGs: None COUNT: 7 WARMUP: the normal THE THANG:10 rounds of 10 burpee variations with 20 count other body part and 30 count of core variation :alert: ANNOUNCEMENTS :alert: : Westwood HS Saturday COT: Let go and Let God
AO: sandlot Q: Fenway PAX: Bayou, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: Side Saddle Hop, Through the tunnel, Hill Billies, Seal claps, raise the roof, Wind mill, Imperial Walkers. Toe Touch Stretch, Plank Walkout, Michael Phelps. 10 reps all warmups. THE THANG: Total 20 exercises five rounds each, 10 reps each …
AO: sandlot Q: Bayou PAX: Bayou, Fenway, Ruby, Running Rebel, Runt, Pizza Pizza FNGs: None COUNT: 6 WARMUP: Sandlot 55 1-2-3-4-5-6-7-8-9-10 SSH, Merkins, BBSU, Burpees THE THANG: Hot Tub 21-15-9 Arms/Shoulders Legs Core Run :alert: ANNOUNCEMENTS :alert: : – Saturday at SVH, 6:30a – Murph – Monday; 6am, Starbucks – Summer Chartered Fishing Trip – …
AO: sandlot Q: Runt PAX: Bayou, Two Gloves, Running Rebel, Fenway, Pizza Pizza FNGs: None COUNT: 6 WARMUP: SSH IC then mosey. TTT IC then mosey. LBACs IC BUY IN: Bring Sally Up – Burpee edition THANG 1: 1:4 1 big boy sit up to 4 freedom twists 2 big boy sit ups to 8 …
AO: sandlot Q: Ruby PAX: Coin Flip, Fenway, Ruby, Running Rebel, Runt, Two Gloves FNGs: None COUNT: 6 WARMUP: An odd variation of Motivators x 10 TTTs x 10 IWs x 10 LBACs – forward and backward x 10 THE THANG: Station 1 5 burpees 16 pull-ups 24 big boys Bear crawl to Station 2 …