Columbia – Sandlot

Ruby Q

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 …

Ruby QRead More »

Pain Cave 2.0

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 …

Pain Cave 2.0Read More »

Burpee marathon

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:

Burpee marathon

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

Cadence Fever

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 …

Cadence FeverRead More »

Hot Tub 55

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 – …

Hot Tub 55Read More »

524

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 …

524Read More »

All I Do Is WIN

AO: sandlot Q: Runt PAX: Coin Flip, Two Doses, The Beast, Broke Down, Ruby, Bayou, Running Rebel, F3 Special FNGs: None COUNT: 9 WARMUP: 1st and 10 – 10 Side straddle hops IC. 100 yd Run. 10 Flying Squirrels. 100 yd run back. – 10 Side straddle hops IC. 10 Through the tunnel IC. 80 …

All I Do Is WINRead More »

Tribute to Falcon

AO: sandlot Q: Coin Flip PAX: Two Gloves, Runt, Ruby, Bayou, Fenway, Coin Flip FNGs: None COUNT: 6 WARMUP: the usual THE THANG:26 reps for 3 rounds Flying Squirrels American Hammers Lunges Curls with sandbags One lap around the islands No cheat merkins Dealers choice core for 13 (5+8 for Baby Seals new son CJ) …

Tribute to FalconRead More »

Controlled chaos

AO: sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Ruby, Runt, Running Rebel, Pizza Pizza FNGs: None COUNT: 7 WARMUP: SSHs, TTS, IWs x 15 each LBACs – forward and backwards, Seal claps, Micheal Phelps x 10 each Extended warm-up: Bear crawl 25 paces followed by core Crab walk 25 paces followed by core Fiddler …

Controlled chaosRead More »

Napalm hits Sandlot!

AO: sandlot Q: Two Gloves PAX: Fenway, Ruby, Runt, Bayou, Pizza Pizza, Two Gloves FNGs: None COUNT: 6 WARMUP: Lap building, SSH, imperial walkers, windmills, merkins, LAC’s forward, back & overhead press. THE THANG: overhead carry sandbags to soccer field, first corner 15 reps with bag of squats, CFG’s, clean & press, & tricep extensions, …

Napalm hits Sandlot!Read More »

Dirty 30

AO: sandlot Q: Runt PAX: Bayou, Fenway, Ruby, F3 Pizza Pizza FNGs: None COUNT: 5 WARMUP: – side straddle hop IC x 20 – Through the tunnel IC x 20 – Hillbillies IC x 20 – LBAC IC x 20 THANG 1: – 10 yd broad jump, 10 no cheat burpees, 10 curtesy lunges (each …

Dirty 30Read More »

Ruby Q

AO: sandlot Q: Ruby PAX: Bayou, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, IWs, TTTs, HBs x 15 each LBACs – forward, backwards along with raise the roofs and Michael Phelps x 10 each THE THANG: 5 rounds of 5 exercises with a weighted bag 5 man makers 10 clean and …

Ruby QRead More »

FRAN or FOE

AO: sandlot Q: Bayou PAX: The Beast, Running Rebel, Bayou, Trent Robinson, Jordan Portee, Demonte Jacobs Pretty Ricky FNGs: 1 Demonte Jacobs Pretty Ricky COUNT: 6 WARMUP: SSH x 20 IW’s x 20 TTT x 20 LBAC x 20 THE THANG: 21-15-9-6-3 Merkins Squats Reverse Lunges Core Cardio (1-2-3-4-5) – Rounds Up the Steps :alert: …

FRAN or FOERead More »

Tres Amigos

AO: sandlot Q: Ruby , Fenway, Two Gloves PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: Dealers choice variety THE THANG: We carried stuff and did things – Carried out RDX bags around the soccer fields, stopping at each corner for various exercises, always incorporating a core exercise at each corner. ANNOUNCEMENTS: Sandlot …

Tres AmigosRead More »

Sandlot and Sandbags

AO: sandlot Q: Runt PAX: Baby Seal, Bayou, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: Side straddle hops, through the tunnel, hillbillies, little baby arm circles. THANG 1 10 skull crushers w/sandbag and 1 diamond merkin 9 skull crushers and 2 diamond merkins Rinse and repeat until 1 skull crusher and …

Sandlot and SandbagsRead More »

Four horseman

AO: sandlot Q: Ruby PAX: Bayou, Fenway, Ruby, Aristotle FNGs: None COUNT: 4 WARMUP: SSHs, IWs, TTTs, HBs, x 15 each. Each exercise followed by 2 flying squirrels LBACs – forward and backwards x 10 each, OHPs and Michael Phelps x 10 each followed by 2 flying squirrels THE THANG: Since we no longer have …

Four horsemanRead More »

Sandbag Sweat Session

AO: sandlot Q: Bayou PAX: Ruby, Bayou, Fenway, Two Gloves, Baby Seal, Scott Pink FNGs: 1 Scott Pink COUNT: 6 WARMUP: SSH TTT IW’s LBAC Burpees THE THANG: Sandbags Thang with the Bags (10-11-12-13) 1. Back Squats 2. Sandlot Snatches 3. Hydraulic Pull Throughs 4. Burpee Cleans 5. Weighted BBSU’s 6. Cardio – Jump Rope …

Sandbag Sweat SessionRead More »

First and 10

AO: sandlot Q: Runt PAX: Baby Seal, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: Side straddle hops, through the tunnel, hill Billie’s, squats, little baby arm circles THANG 1 First and 10 Run 100 yds 10 burpees run back 1 Runt V ups Run 90 yds 9 burpees run back 2 Runt V …

First and 10Read More »

Three Amigos

AO: sandlot Q: Fenway PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: Plank/cobra, sumo squat jump, through the tunnel, windmill, hillbillies, arm raise, baby arm circles forward/reverse, seal clap, mountain climber,squat to bear crawl position, imperial walkers, high knees THE THANG: Strength & core high intensity workouts with coupons . ANNOUNCEMENTS: COT:Exodus 4:1-12 …

Three AmigosRead More »

Lonesome Dove

AO: sandlot Q: Fenway PAX: Fenway FNGs: None COUNT: ONE WARMUP: side saddle hop. through the tunnel, hillbillies, windmill, arm raise, plank walkout, Imperial walkers,seal clap, merkins, Sumo squat. THE THANG: Run/Walk Two miles ANNOUNCEMENTS: To be confirmed. COT:”The only thing necessary for the triumph of Evil is for good men to do nothing. There …

Lonesome DoveRead More »

Dealers Choice

AO: sandlot Q: Ruby , Bayou, Fenway, Two Gloves PAX: Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: SSHs, TTTs, IWs, HBs x 15 each LBACs – forward and backwards x 10, OHPs, Seal claps x10 THE THANG: Dealers Choice Rd 1 – Ruby Pull ups x 10 Big boys x 20 Squats …

Dealers ChoiceRead More »

Forty Plus 7

AO: sandlot Q: Bayou PAX: Two Gloves, Bayou, Running Rebel, The Beast, Fenway, Ruby, Broke Down, Backstop; Misfire; Special FNGs: None COUNT: 11 WARMUP: THE THANG: ANNOUNCEMENTS: COT:

Ruby W

AO: sandlot Q: Ruby PAX: Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: SSHs, IWs, HBs, TTTs x 15 each LBACs forward and back, seal claps, OHPs x 10 each THE THANG: DORA 25 burpees rotating w/25 SSHs 50 pull-ups rotating with mosey 100 merkins rotating with mosey 150 squats rotating with mosey …

Ruby WRead More »

Monitor and Adjust

AO: sandlot Q: Runt PAX: Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: side straddle hops, through the tunnel, hill billies, lbacs, Michael Phelps, front flutters, raise the roof THANG 1 7 navy seal burpees, 7 I’m a star burpees, 7 contra burpees, 7 burpee broad jumps with crawl bear Suicide run THANG …

Monitor and AdjustRead More »

Castle Therapy

AO: sandlot Q: Bayou PAX: Ruby, Bayou, Runt, Full Metal Jacket, Cedric Wright, Spot, Flapper, Running Rebel, Broke Down, The Beast, Backstop, Fenway, Big Worm, CESS, Trent Robinson, Billy Chambers FNGs: None COUNT: 16 WARMUP: Inch Worm 30 Sec Cobra Stretch to Pike to Downward Dog 15 Second Scorpion Right 15 Second Scorpion Left 15 …

Castle TherapyRead More »

Ruby Q

AO: sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Ruby, Two Gloves, Bernie FNGs: None COUNT: 6 WARMUP SSHs, TTTs, IWs, Abe Vigodas, HBs x 15 each LBACs – forward and backwards, seal claps, OHPs, Michael Phelps x 10 each THE THANG: Station 1 10 pull-ups 10 merkins 10 step ups each leg Farmers carry …

Ruby QRead More »

Ruby Q

AO: sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs, TTTs, HBs, Abe Vigodas, IWs x 15 each LBACs – forward and backward x 10 Seal claps and OHPs x 10 each THE THANG: 5 man makers w/ coupon x 5 10 renegade rows w/ bricks x 10 …

Ruby QRead More »

One mile of pain

AO: sandlot Q: Two Gloves PAX: Bayou, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, Carolina DD, little arm circles, windmills THE THANG: one mile run from speed limit sign at base of Sandlot up Clemson road to entrance of Sandlot, with 6 total pain stations, with 5 burpees, 10 merks, …

One mile of painRead More »

Hot Tub Hill

AO: sandlot Q: Bayou PAX: Ruby, Honey Do, Fenway, Bayou, Coin Flip, Two Gloves FNGs: None COUNT: 6 WARMUP: – Ed Special THE THANG: Indy 400 5 Burpees 10 Merkins 15 Squats 20 Core 600m Run X 4 Rounds; Increase Run Each Round ANNOUNCEMENTS: – Valhalla Tomorrow, 5:15am – Sandlot Saturday, 6:30am, SV COT: Stop …

Hot Tub HillRead More »

Me, myself, and I

AO: sandlot Q: Ruby PAX: Ruby FNGs: None COUNT: Uno WARMUP: The usual – SSHs, TTT, IWS, LBACs – front, back, Michael Phelps x 15 each THE THANG 3 rounds of: 5 man makers w/ coupon 10 renegade rows w/bricks 15 coupon swings 20 curls for girls w/ coupon 25 squats 30 core variation Mosey …

Me, myself, and IRead More »

15 Neighbors

AO: sandlot Q: Bayou PAX: Bayou, Ruby, Two Gloves, Coin Flip FNGs: None COUNT: 4 WARMUP: 15 Each (SSH, TTT, IW’s, LBAC) THE THANG: Neighbor Run (2.75miles), 15rep Pain Stations ANNOUNCEMENTS: Gentlemen, Saturday morning (2/17/24), #Sandlot is on the move again for a 3rd Saturday Trifecta, 7:00am Bootcamp at the South Carolina Statehouse (on Gervais …

15 NeighborsRead More »

Impromptu Breezy Q

AO: sandlot Q: Ruby PAX: Baby Seal, Bayou, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: Moving some coupons and bricks, SSHs, TTHs, IWs, LBACs (forwards and backwards), Michael Phelps – 10 reps each THE THANG: Circuit thingy – 15 block swings, 25 curls for girls Travel to other side of parking lot via farmers …

Impromptu Breezy QRead More »

Shredding the Dad Bod

AO: sandlot Q: Bayou PAX: Coin Flip, Running Rebel, Bayou, Broke Down, Two Gloves, The Beast, Ruby, Backstop, Cedric “Deacon” Wright FNGs: 1 Cedric “Deacon” Wright COUNT: 9 WARMUP: Inch Worm 30 Sec Cobra Stretch to Pike to Downward Dog 15 Second Scorpion Right 15 Second Scorpion Left 15 Second Book Openers Right 15 Second …

Shredding the Dad BodRead More »

Dos Amigos

AO: sandlot Q: Ruby PAX: Bayou, Ruby FNGs: None COUNT: 2 WARMUP: The usual – SSHs, TTTs, IWs, Abe Vigodas, HBs x 15 each LBACs – forward and backwards x 10 each, OHPs and Seal claps x 10 each THE THANG: Impromptu Q so we just winged it Multiple rounds of 4 exercises Started with …

Dos AmigosRead More »

Community Tour

AO: sandlot Q: Bayou PAX: Ruby, Bayou, Broke Down, Fenway, Backstop, The Beast FNGs: None COUNT: 6 WARMUP: 15 SSH + 1 Burpee 15 IW’s + 2 Burpees 15 TTT’s + 3 Burpees 15 Hillbillies + 4 Burpees 40 LBAC’s + 5 Burpees THE THANG: 10-8-6-4-2 x 7 Rounds Burpees Lunges Squats Merkins Core Cardio …

Community TourRead More »

Ruby Q

AO: sandlot Q: Ruby PAX: Baby Seal, Fenway, Honey Do, Ruby, Hatter FNGs: None COUNT: 5 WARMUP: The usual – SSHs, TTTs, HBs, Squats, IWs x 15 each LBACs – forward and backwards x 10 each OHPs and Seal Claps x 10 each THE THANG: Circuit- 3 Rounds 1) 10 pull ups 20 big boys …

Ruby QRead More »

Give Me FIVE

AO: sandlot Q: Bayou PAX: Bayou, Ruby, Baby Seal, Two Gloves, Escrow, Fenway FNGs: None COUNT: 6 WARMUP: SSH x 15 TTT x 15 IW’s x 15 LBAC x 15 THE THANG: 555 Goblet Squats Curls Overhead Press Kettle Bell Swings Man Makers Core x 25 Cardio 5 exercises, 5 Reps, 5 Rounds ANNOUNCEMENTS: – …

Give Me FIVERead More »

4 corners medley

AO: sandlot Q: Two Gloves PAX: Baby Seal, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHx40,merkinsx15,IWx15,through tunnelx15,CCDx15,RT’sx15,lap building, side obleek reachesx15, BB’sx15,sqautsx15,rowersx15,burpeesx15. THE THANG: clock work merkins clockwise, 10 burpees, counter clockwise merkins, 10 plank jack burpees. Mosey to soccer field, 4 corners laps with reps of 20,15,10,and 5 at each corner …

4 corners medleyRead More »

The Mission

AO: sandlot Q: Runt , Bayou, Ruby, The Beast PAX: Two Doses, Coin Flip, The Beast, Bayou, Broke Down, Running Rebel, Ruby, Runt, Heisenberg, Bookworm, Serena, Training Wheels, missing two names FNGs: None COUNT: 14 WARMUP: SSH and 1 burpee, squats and 2 burpees, Hillbillies and 3 burpees, squats and 4 burpees, Little baby arm …

The MissionRead More »

Reframe Your Pain

AO: sandlot Q: Bayou PAX: Ruby, Runt, Coin Flip, Two Doses, Broke Down, Running Rebel, Serena, The Beast, Bayou, Beaker, Dial-Up FNGs: 2 Beaker, Dial-Up COUNT: 11 WARMUP: Mosey Around the Statehouse with Pain Stations THE THANG: x 5 Rounds • 4 burpees (Alternate Variations) • 8 Merkins (Alternate Variations) • 12 Squats (Alternate Variations) …

Reframe Your PainRead More »

Ruby Q

AO: sandlot Q: Ruby PAX: Bayou, Baby Seal, Ruby, Runt FNGs: None COUNT: 4 WARMUP: SSHs, TTHs, IWs, Abe Vigodas, HBs x 15 each LBACs forward, backward, seal claps, OHPs, Michael Phelps x 10 each THE THANG: DORA 25 pull ups 50 Burpees 100 clean and press with coupon 150 merkins 200 curls for girls …

Ruby QRead More »

PHP Code Snippets Powered By : XYZScripts.com