Birthday “Q”
AO: sandlot Q: Fenway PAX: Backstop, Bayou, Hasbro, Ruby, Two Gloves, Mindframe FNGs: None COUNT: 7 WARMUP: Plank twist, windmill, imperial walkers, wide leg stretch, raise the roof, hillbillies, through the tunnel THE THANG: five strength exercises at four rounds total of twenty with overhead carry at end of each round utilizing two eight pound …
IPC Week Three
AO: sandlot Q: Bayou PAX: Hasbro, Two Gloves, Ruby, The Beast, Fenway, Baconator, Bayou, Backstop FNGs: None COUNT: 8 WARMUP: SSH, IW, TTT, LBAC THE THANG: IPC Wk 3 ANNOUNCEMENTS: Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/ 10/14 – F3 Columbia 11th Anniversary September – Iron Pax Challenge; Tuesday Mornings, 5am, SVHS September 30 – Golf Tourney …
Bday Q – Old #57
AO: sandlot Q: Ruby PAX: Broke Down, Two Gloves, Ruby, Runt, Bayou, Fenway, Runnin Rebel FNGs: None COUNT: 7 WARMUP: SSHs, IWs, TTHs, HBs, Abe Vigodas x 15 each LBACs – forward and backward, Raise the roof, Michael Phelps x 10 each THE THANG: Mosey, burpee broad jump x 10, karaoke, Bernie Sanders and mosey …
5 Ways to Recover
AO: sandlot Q: Bayou PAX: Ruby, Runt, Hasbro, Two Gloves, Fenway, Bayou, Mindframe FNGs: None COUNT: 1 WARMUP: Warm-Up “Sandlot Style” SSH x 10 IC + 1 Burpee TTT x 10 IC + 2 Burpees IW’s x 10 IC + 3 Burpees Hillbillies x 10 IC + 4 Burpees LBACF x 10 IC + 5 …
IPC Week 2
AO: sandlot Q: Runt PAX: BunkBed, Backstop, Bayou, Fenway, Hasbro, Ruby, Two Gloves, Minecraft FNGs: None COUNT: 9 WARMUP: Side straddle hops, through the tunnel, runner’s lunge, LBACs THE THANG: 400 m Run 5 BDE Burpees 400 m Rum 5 BDE merkins Rinse and Repeat ANNOUNCEMENTS: COT: Brave When was the last time you were …
Bayou’s Birthday Bash
AO: sandlot Q: Bayou PAX: Ruby, Bayou, Hasbro, Broke Down, The Beast, Coin Flip, Anchor Man, Running Rebel. Hasbro’s 2.0, Trent Robinson, Calvin FNGs: None COUNT: 12 WARMUP: SSH x 10 + 1/4 Suicide & 3 Burpees TTT x 10 + 1/2 Suicide & 6 Burpees IW’s 10 + 3/4 Suicides & 9 Burpees Hillbillies …
Get After It
AO: sandlot Q: Runt PAX: Baby Seal FNGs: None COUNT: 2 WARMUP Side straddle hop, through the tunnel. Little baby arm circles, hillbillies Buy: Contra burpees THANG 1 40/20 Tabata Gorilla shuffles, balboas, mountain climbers, freddie mercuries 1:2 up to 10:20 Merkins and raise the roofs THANG 2 Tabata rinse and repeat 1:2 up to …
Iron Pax week 0
AO: sandlot Q: Runt PAX: Bayou, Baby Seal, Baconator, Coin Flip, Fenway, Looney Toons, Ruby FNGs: None COUNT: 7 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
Iron Pax Prelude
AO: sandlot Q: Bayou PAX: Two Doses, Ruby, Bayou, Broke Down, The Beast, Coin Flip, CESS, Erik Younginer (Lopez) FNGs: 1 Erik Younginer (Lopez) COUNT: 8 WARMUP: – Brief John Wayne THE THANG: Sandlot 55 (10-9-8-7-6-5-4-3-2-1) 200m Run, SSH, Merkins, Core, Burpees) Finisher/Mary – Run Stadium Steps + Dealers Choice Core ANNOUNCEMENTS: Announcements Labor Day …
7 of Diamonds: Dealers Choice Edition
AO: sandlot Q: Runt PAX: Coin Flip, Bayou, Ruby, Two Gloves, Missing one. Apologies. FNGs: None COUNT: 6 WARMUP: Side straddle hop. Through the tunnel. Hillbillies. LBACs Indian Run to the tennis courts THANG 1 7 frogger burpees. Lt. Dan to next corner. 7 Im a star burpees. Lap around the court to the next …
Keep it 100. An IronPax Prelud
AO: sandlot Q: Runt PAX: Coin Flip, Bayou, Ruby FNGs: None COUNT: 4 WARMUP: 400 m run with SSH, TTT, LBACs THANG 1 25 lunges with block 25 we are not worthies 25 chicago sit ups 25 man makers 400 meter run THANG 2 25 bear plank block pulls 25 kettle bell swings 25 V …
Cardio and strength oh my!
AO: sandlot Q: Fenway PAX: Ruby, Coin Flip, Honey Do, Two Gloves, Baby seal FNGs: None COUNT: 6 WARMUP: plank twist, bicycle crunch, bird dog, wide leg stretch, side straddle hop, through the tunnel, hill billies, windmill, seal clap, imperial walkers, raise the roof THE THANG: strength and core exercises four rounds five exercises per …
Tabata Tuesday
AO: sandlot Q: Runt PAX: Coin Flip, Fenway, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 6 WARMUP: side straddle hops, through the tunnel, hillbillies, little baby arm circles Burpee Buy in: 10 burpess. Increase merkin by one after each burpee THANG 1: Tabata 45 sec on 15 sec off Kettle bell swimg/half tuck Merkin …
When it Hurts So Good
AO: sandlot Q: Runt PAX: Hasbro, The Beast FNGs: None COUNT: 3 WARMUP: SSH, TTT, HBs, LBACs Buy In: 1 mile run THANG 1 10 navy seal inchworms 15 – colt 45s 20 – in outs and v ups with bricks 15 – bolt 45s 10 – iron miles/mountain climber combo THANG 2 Murder bunny …
THE BASICS
AO: sandlot Q: Fenway PAX: Looney Toons FNGs: None COUNT: two (2) WARMUP: Standard THE THANG: Standard core exercises mixed with strength exercises utilizing an 8 pound dumbbell along with short sprints. MARY: ANNOUNCEMENTS: COT:GOD BLESS AMERICA FROM THE MOUNTAINS TO THE SEA. Sing along BROTHERS!!
THE BASICS
AO: sandlot Q: Fenway PAX: Looney Toons FNGs: None COUNT: two (2) WARMUP: Standard THE THANG: Standard core exercises mixed with strength exercises utilizing an 8 pound dumbbell along with short sprints. MARY: ANNOUNCEMENTS: COT:GOD BLESS AMERICA FROM THE MOUNTAINS TO THE SEA. Sing along BROTHERS!!
Dealer’s Choice Mosey
AO: sandlot Q: Dealers’ Choice PAX: Bayou, Fenway, Hasbro, Honey Do, Looney Toons, Two Gloves FNGs: None COUNT: 6 WARMUP: Dealer’s choice around the circle THE THANG: Mosey through the neighborhood with pain stations. MARY: ANNOUNCEMENTS: COT:
Dealer’s Choice Mosey
AO: sandlot Q: Dealers’ Choice PAX: Bayou, Fenway, Hasbro, Honey Do, Looney Toons, Two Gloves FNGs: None COUNT: 6 WARMUP: Dealer’s choice around the circle THE THANG: Mosey through the neighborhood with pain stations. MARY: ANNOUNCEMENTS: COT:
Iron Pax Prep
AO: sandlot Q: Bayou PAX: Two Gloves, Fenway, Bayou, The Beast, Two Doses, Ruby, Showtime , Calgon FNGs: 1 Calgon COUNT: 8 WARMUP: Sandlot 55 (10-9-8-7-6-5-4-3-2-1) SSH Merkins Big Boys American Hammers Burpees Suicides THE THANG: Weightroom 3×10 – Bench Press – Single Arm Snatches – Banded Good Mornings – KB Swings – Med Ball …
Burpee City
AO: sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Hasbro, Looney Toons, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: SSHs x 10 followed by 3 burpees IWs x 10 followed by 3 burpees TTHs x 10 followed by 3 burpees Hillbillies x 10 followed by 3 burpees LBACs forward and backwards x 10 each …
Very little running
AO: sandlot Q: Two Gloves PAX: Bayou, Coin Flip, Fenway, Hasbro, Ruby, Two Gloves, Looney Toons, Looney Tunes FNGs: 1 Looney Tunes COUNT: 7 WARMUP: Mosey around building back to flag, SSHx40, IWx15, through tunnelx15, Hillbilliesx15, Merkinsx15, Big Boysx15, CCDDx15, Rowersx15. THE THANG: Big ball field: Bear crawl bases, 10 merks per base, lap outfield, …
Pain station: A Crazy Train Precursor
AO: sandlot Q: Runt PAX: Ruby, Coin Flip, Broke Down, Anchor Man, Running Rebel, Magneto FNGs: 2 Running Rebel, Magneto COUNT: 7 WARMUP: SSH, TTT, HB’s, LBAC’s THANG 1 11’s Goblet Squats and Reversed Lunges 3 Minute Tabata 40 on 20 off Burpee broad jump to crawl bear Rocky balboa’s Gorilla Shuffles THANG 2 11’s …
Pikes Peak
AO: sandlot Q: Bayou PAX: Bayou, Ruby, Hasbro, Two Gloves FNGs: None COUNT: 4 WARMUP: Warm-Up “Sandlot 55” 10-9-8-7-6-5-4-3-2-1 SSH Merkins Big Boys Burpees THE THANG: Thang – Blocks to the Field 2-4-6-8-10-12-14-16-18-20 – Clean and Press – Weighted Calf Raises – Chicago Sit-ups – Curl and Press MARY: None ANNOUNCEMENTS: DATE TBD – Nantahala …
Upper body stuff
AO: sandlot Q: Ruby PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: SSHs x 20, HBs x 20, LBACs – forward and backwards 10 each, arm flutters, OHPs, seal claps, Michael Phelps – 10 each THE THANG: Q has a pulled hammy so nothing but upper body and core Rotating sets of …
Suicides & Boulder Bash
AO: Sandlot Q: Two Gloves PAX: Fenway, Coin Flip, Runt, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: take a lap around building, SSH x 40, IW x 15, squats x 15, merkins x 15, big boys x 15, heels to heaven x 15, windmills x 15, LAC’s forward, back, and overhead press. THE THANG: …
Make a Run for it
AO: Sandlot Q: Runt PAX: Two Gloves, Bayou, Coin Flip, Fenway FNGs: None COUNT: 5 WARMUP: SSH, TTT, HBs, LBAC, 1 min Core EMOM Rainsborough Run THANG 1: 20 box cutters, 15 side lunges, 10 break dancer merkins, 5 michael phelp burpees followed by a run THANG 2: 20 gas pumpers, 15 air squats, 10 …
Survival of the fittest
AO: Sandlot Q: Runt PAX: Two Gloves, Ruby, Coin Flip, The Beast FNGs: None COUNT: 5 WARMUP: SSH, TTT, HB’s, LBAC’s BUY IN: Stadium Run (600+meters) Thang 1: P1 10 yd tire flip. P2 burpee broad jump 10 yd up to 50 yd line. P1 Lt Dan 10 yds. P2 10 yd tire flip back …
A Song Of Six Pence
AO: Sandlot Q: Runt PAX: Honey Do, Two Gloves, Ruby, Coin Flip FNGs: None COUNT: 5 WARMUP: SSH, TTT, HBs, LBACs, Bicycle Squats THANG 1 Murder bunny across lot followed by 6 man-makers Red rum across lot followed by 6 Chicago sit ups 12’s 11 tricep extensions w/coupon followed by 1. Rinse and repeat uni …
Dos Amigos
AO: Sandlot Q: Coin Flip, Fenway PAX: Fenway, Coin Flip FNGs: None COUNT: 2 WARMUP: SSH, TTT, Imperial Walkers, BAC, windmill, inchworm merkins THE THANG: Fenways workout revenge MARY: ANNOUNCEMENTS: good luck to the Ryan Rawl competitors Group announcements COT: Fenways nephew Runt’s Mom
Crazy Train Prep
AO: Sandlot Q: Bayou PAX: Ruby, Coin Flip, Runt, Two Doses, Bayou, Keith Price (Blooper) FNGs: None COUNT: 6 WARMUP: “Sandlot 55” 10-9-8-7-6-5-4-3-2-1 SSH Merkins (Dealers Choice Variation) V Ups (Rt, Lf, Both = 1) Burpees Suicides THE THANG: 3 sets, 8 Reps – Bench Press – American Hammers – Legs (Bulgarian Split Squats; Turkish …
Six pax
AO: Sandlot Q: Ruby PAX: Runt, Bayou, Fenway, Hasbro, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: The usual – SSHs, IWs, TTHs, HBs x 20 each. LBACs – forward, backwards x 10, OHPs x10, Arm Flutters x 10, Michael Phelps x 10 THE THANG: Burpees x 5 Pull-ups x 10 Steps x 15 each …
3 Stooges mosey
AO: Sandlot Q: Two Gloves PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: SSH x 27, imperial walker x 15, squats x 15, windmills x 15, little arm circles front and back x 15 THE THANG: mosey through Rainsboro loop with dealer choice pain stations with shoulders or legs plus core x15 …
Burpee Broadjumps Again???
AO: Sandlot Q: The Beast PAX: Keith Price (Blooper), Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: The usual THE THANG: Go to tennis courts. Burpees, block work, merkins, abs. Rinse and repeat MARY: During the beatdown ANNOUNCEMENTS: COT: Praying for the men doing deka, Runt’s mom, Hasbro’s newest family member
Dealers Choice: Tabata Edition
AO: Sandlot Q: Runt PAX: Ruby, Coin Flip FNGs: None COUNT: 3 WARMUP: SSH, TTT, HBs, LBACs 3 minute buy i 6 mountain climbers 5 plank hops 4 jump squats THE THANG: 4 Rd Tabata 45/15 7 sets MARY: ANNOUNCEMENTS: Bayou,Coin Flip, and Runt take on Deka Fit Saturday. F3 Columbia Calendar of events COT: …
Lightning and the Thunder
AO: Sandlot Q: Runt PAX: Ruby, Two Gloves, Bayou, Fenway FNGs: None COUNT: 5 WARMUP: 20 SSH IC 20 TTT IC 20 HBs IC 20 Flutters IC LBACs 20 IC Thang 1 400 m run All pax hold plank. One pax does 4ct mountain climber followed by merkin and return to plank. Rinse and repeat …
Fierce Fest
AO: Sandlot Q: Bayou PAX: Nino Brown, Ruby, Fenway, Runt, Broke Down, Bayou, S. Kelly (Anchor Man) FNGs: None COUNT: 7 WARMUP: Warm-Up 1/4 Suicide SSH x 17 IC + 11 Burpees 1/2 Suicide Thru-The-Tunnel x 17 IC + 9 Burpees 3/4 Suicide Imperial Walkers x 17 + 7 Burpees Full Suicide Hillbillies x 17 …
Tardy Blast
AO: Sandlot Q: Ruby PAX: Runt, Bayou, Quincy Adams, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x 20, IWs x20, TTTs x 20, HBs x 20, LBACs forward x 10, backwards x 10, Raise the roof x 10, Arm flutters x 10, Michael Phelps x 10 THE THANG: Stations 1) Pull-ups x 10, …
Don’t Stop Get It Get It
AO: Sandlot Q: Runt PAX: Two Gloves, Bayou, Honey Do FNGs: None COUNT: 4 WARMUP: 20 side straddle hops 20 through the tunnel 20 little baby arm circles 20 hydrolics THANG 1 One minute AMRAP 30sec rest x 3 6 bonnie blairs 5 iron mikes 4 burpees 6 star jumps 5 gorilla shuffles 4 burpees …
Deka 55
AO: Sandlot Q: Bayou PAX: Fenway, Two Doses, The Beast, Ruby, Bayou, None , Quincy Adams (Mr. President) FNGs: 1 Quincy Adams (Mr. President) COUNT: 6 WARMUP: Suicide “55” – 10-9-8-7-6-5-4-3-2-1 SSH IC Merkins Big Boys Burpees Suicide THE THANG: 2 Rounds 30 Reverse Lunges 20 Box Step-Ups 20 Med Ball Situp & Throw …
DORA
AO: Sandlot Q: Ruby PAX: Ruby, Hasbro, Runt, Fenway, Bayou, None FNGs: None COUNT: 5 WARMUP: You know- SSHs x 20, IWs x 20, HBs x 20, LBACs forwards and backwards – 10 each, Raise the roof x 10, arm flutters x 10, Michael Phelps x 10 THE THANG: DORA 50 pull ups 100 merkins …
Diamonds are the Pax’s best friend!
AO: Sandlot Q: Runt PAX: Two Gloves, Bayou, Ruby, BunkBed FNGs: None COUNT: 5 WARMUP: Side straddle hops, through the tunnel, hillbillies, little baby arm circles, seal claps, Turkish get ups THANG 1 (Tennis Court – 7 of Diamonds) 7 merkins at each corner – clerkins, frogger, shoulder tap, extended plank 2 rounds of Lt. …
The Three Amigos
AO: Sandlot Q: Bayou, Ruby, Runt PAX: The Beast, Bayou, Runt, Ruby, Two Doses, Trent Robinson, Jordan Portee, Trent Robinson (Showtime), Jordan Portee (Psycho) FNGs: 2 Trent Robinson (Showtime), Jordan Portee (Psycho) COUNT: 7 WARMUP: SSH IC x 15 + 9: Regular Burpees – Free Throw Down and Back Mosey Single Leg Inch Work Merkins …
It takes two to make a thing go right
AO: Sandlot Q: Runt PAX: Ruby FNGs: None COUNT: 2 WARMUP: Side straddle hop/ic Through the tunnel/IC Hillbillies/IC LBAs/IC Seal claps/IC THE THANG: Murder bunny across the lot then 10 man makers Red rum back across the lot then 10 Chicago sit ups 2 Rounds of Tabata 40/20 High knees back/forth between parking space. 5 …
Post Murph
AO: Sandlot Q: Ruby PAX: Bayou, Ruby, Two Gloves, Runt (not showing in slack for some reason). , Rajun Cajun FNGs: 1 Rajun Cajun COUNT: 5 WARMUP: The usual – SSHsx20, TTHsx20, IWsx20, LBACs x 15 forward and backwards, OHPsx15, Arm fluttersx15, Hillbilliesx15 THE THANG: Clean and press w/coupon x 15 Block swings x 15 …
The Peak of the Pyramid
AO: Sandlot Q: Bayou, Runt PAX: Runt, Ruby, Two Doses, Two Gloves, Broke Down, Bayou, Anchor Man FNGs: None COUNT: 7 WARMUP: 27 ct ea + Bleacher Runs – SSH – TTT – IW’s – LBAC – Suicide Burpee’s THE THANG: Foundation Pyramid – 10-8-6-4-2-1 + 1-2-4-6-8-10 Bench Press Dead Lifts Weight increases on the …
Two Gloves’ Murph Training 2.0
AO: Sandlot Q: Two Gloves PAX: Bayou, Fenway, Honey Do, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH x 15, windmills, imp. walker, big boys, little arm circles. THE THANG: bear crawl 1/2 way then crab walk other 1/2 around the new building; circuits at play ground: 5 pull ups, 10 merkins, 15 squats, then …
The Obstacle is the Way
AO: Sandlot Q: Runt PAX: Bayou, Honey Do, Two Gloves, Fenway, Ruby FNGs: None COUNT: 6 WARMUP: Side straddle hops, through the tunnels, hillbillies, lbacs THANG 1 Colt 45s Bolt 45s 9s (variation of 11s) merkins and rowers Run to Summit .5 mile then 6 burpees Run back to hime base .5 THANG 2 Colt …
Lonesome Dove
AO: Sandlot Q: Fenway PAX: Runt, Fenway FNGs: None COUNT: 2 WARMUP: toe touch squat, through the tunnel, cobra stretch, Imperial walkers.windmill, seal clap, hillbillies, baby arm roll forward and reverse, raise the roof. THE THANG: 25 core and strength exercises broke down in five rounds each. Average 20 reps each: MARY: incline/decline merkins,chest press, …
Dos Hermanos
AO: Sandlot Q: Ruby PAX: Bayou, Ruby FNGs: None COUNT: 2 WARMUP: Not much THE THANG: A few stations 1) 5 burpees, 10 pull-ups, 15 Lt. Dans, 20 merkins 2) Everything done with a coupon- 5 man makers, 10 clean and press, Colt 15s, 20 Bent over rows 3) Burpee broad jump across parking lot …
7/11s
AO: Sandlot Q: Runt PAX: Bayou, Honey Do, Two Gloves, Broke Down, Ruby, Anchor Man FNGs: None COUNT: 7 WARMUP: through the tunnel and run SSH and run Hillbillies and run Lbacs and run THE THANG: 11s Rd 1 iron mikes to jump squats then run Rd 2 v ups to freddie mercuries then run …