Columbia – Sandlot

7 Strong

AO: sandlot Q: Bayou PAX: Bayou, Ruby, Two Gloves, Running Rebel, Broke Down, Two Doses, Runt, Taylor Ashley AKA Leroy FNGs: None COUNT: 8 DISCLAIMER – Focus on being better than you were yesterday. WARMUP: SSH, Inch Worms, TTT, Burpees, IW’s, LBAC THE THANG: Thang – 7 Rounds 7 Hang Cleans 7 Back Squats 7 …

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Ruby Q

AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …

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Ruby Q

AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …

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Ruby Q

AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …

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Ruby Q

AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …

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Ruby Q

AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …

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Ruby Q

AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …

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Tabata Triathlon

AO: sandlot Q: Runt PAX: Two Gloves, Ruby, Fenway FNGs: None COUNT: 4 DISCLAIMER WARMUP: – SSH, TTT, Imperial Walkers, LBACs THANG 1: 4 min Tabata 20 sec on/10 sec off – weighted squats and step ups THANG 2: 4 min Tabata 20 on/10 off – zip ups and plyo merkins THANG 3: 4 min …

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Tabata Triathlon

AO: sandlot Q: Runt PAX: Two Gloves, Ruby, Fenway FNGs: None COUNT: 4 DISCLAIMER WARMUP: – SSH, TTT, Imperial Walkers, LBACs THANG 1: 4 min Tabata 20 sec on/10 sec off – weighted squats and step ups THANG 2: 4 min Tabata 20 on/10 off – zip ups and plyo merkins THANG 3: 4 min …

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Tabata Triathlon

AO: sandlot Q: Runt PAX: Two Gloves, Ruby, Fenway FNGs: None COUNT: 4 DISCLAIMER WARMUP: – SSH, TTT, Imperial Walkers, LBACs THANG 1: 4 min Tabata 20 sec on/10 sec off – weighted squats and step ups THANG 2: 4 min Tabata 20 on/10 off – zip ups and plyo merkins THANG 3: 4 min …

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Tabata Triathlon

AO: sandlot Q: Runt PAX: Two Gloves, Ruby, Fenway FNGs: None COUNT: 4 DISCLAIMER WARMUP: – SSH, TTT, Imperial Walkers, LBACs THANG 1: 4 min Tabata 20 sec on/10 sec off – weighted squats and step ups THANG 2: 4 min Tabata 20 on/10 off – zip ups and plyo merkins THANG 3: 4 min …

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Tabata Triathlon

AO: sandlot Q: Runt PAX: Two Gloves, Ruby, Fenway FNGs: None COUNT: 4 DISCLAIMER WARMUP: – SSH, TTT, Imperial Walkers, LBACs THANG 1: 4 min Tabata 20 sec on/10 sec off – weighted squats and step ups THANG 2: 4 min Tabata 20 on/10 off – zip ups and plyo merkins THANG 3: 4 min …

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Diamond in the Rough

AO: sandlot Q: Runt PAX: Running Rebel, Fenway, Honey Do, Woodpecker, Welcome Easel Board FNGs: 1 Welcome Easel Board COUNT: 6 DISCLAIMER WARMUP: – SSH, TTT, Hillbillies, LBAC’s THANG 1: 7 of Diamonds/4 corners – 7 burpees – 7 knee tuck burpees – 7 hand release burpees – 7 four by four burpees – Suicide …

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Diamond in the Rough

AO: sandlot Q: Runt PAX: Running Rebel, Fenway, Honey Do, Woodpecker, Welcome Easel Board FNGs: 1 Welcome Easel Board COUNT: 6 DISCLAIMER WARMUP: – SSH, TTT, Hillbillies, LBAC’s THANG 1: 7 of Diamonds/4 corners – 7 burpees – 7 knee tuck burpees – 7 hand release burpees – 7 four by four burpees – Suicide …

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Diamond in the Rough

AO: sandlot Q: Runt PAX: Running Rebel, Fenway, Honey Do, Woodpecker, Welcome Easel Board FNGs: 1 Welcome Easel Board COUNT: 6 DISCLAIMER WARMUP: – SSH, TTT, Hillbillies, LBAC’s THANG 1: 7 of Diamonds/4 corners – 7 burpees – 7 knee tuck burpees – 7 hand release burpees – 7 four by four burpees – Suicide …

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Diamond in the Rough

AO: sandlot Q: Runt PAX: Running Rebel, Fenway, Honey Do, Woodpecker, Welcome Easel Board FNGs: 1 Welcome Easel Board COUNT: 6 DISCLAIMER WARMUP: – SSH, TTT, Hillbillies, LBAC’s THANG 1: 7 of Diamonds/4 corners – 7 burpees – 7 knee tuck burpees – 7 hand release burpees – 7 four by four burpees – Suicide …

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Diamond in the Rough

AO: sandlot Q: Runt PAX: Running Rebel, Fenway, Honey Do, Woodpecker, Welcome Easel Board FNGs: 1 Welcome Easel Board COUNT: 6 DISCLAIMER WARMUP: – SSH, TTT, Hillbillies, LBAC’s THANG 1: 7 of Diamonds/4 corners – 7 burpees – 7 knee tuck burpees – 7 hand release burpees – 7 four by four burpees – Suicide …

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Diamond in the Rough

AO: sandlot Q: Runt PAX: Running Rebel, Fenway, Honey Do, Woodpecker, Welcome Easel Board FNGs: 1 Welcome Easel Board COUNT: 6 DISCLAIMER WARMUP: – SSH, TTT, Hillbillies, LBAC’s THANG 1: 7 of Diamonds/4 corners – 7 burpees – 7 knee tuck burpees – 7 hand release burpees – 7 four by four burpees – Suicide …

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Diamond in the Rough

AO: sandlot Q: Runt PAX: Running Rebel, Fenway, Honey Do, Woodpecker, Welcome Easel Board FNGs: 1 Welcome Easel Board COUNT: 6 DISCLAIMER WARMUP: – SSH, TTT, Hillbillies, LBAC’s THANG 1: 7 of Diamonds/4 corners – 7 burpees – 7 knee tuck burpees – 7 hand release burpees – 7 four by four burpees – Suicide …

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Diamond in the Rough

AO: sandlot Q: Runt PAX: Running Rebel, Fenway, Honey Do, Woodpecker, Welcome Easel Board FNGs: 1 Welcome Easel Board COUNT: 6 DISCLAIMER WARMUP: – SSH, TTT, Hillbillies, LBAC’s THANG 1: 7 of Diamonds/4 corners – 7 burpees – 7 knee tuck burpees – 7 hand release burpees – 7 four by four burpees – Suicide …

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Diamond in the Rough

AO: sandlot Q: Runt PAX: Running Rebel, Fenway, Honey Do, Woodpecker, Welcome Easel Board FNGs: 1 Welcome Easel Board COUNT: 6 DISCLAIMER WARMUP: – SSH, TTT, Hillbillies, LBAC’s THANG 1: 7 of Diamonds/4 corners – 7 burpees – 7 knee tuck burpees – 7 hand release burpees – 7 four by four burpees – Suicide …

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Core Bonanza

AO: sandlot Q: Fenway PAX: Coin Flip, Fenway, Ruby, Running Rebel, Two Gloves, Woodpecker , Jerry Bowers FNGs: 1 Jerry Bowers COUNT: 7 DISCLAIMER: Modify as necessary. WARMUP: Side Straddle Hop, Through the Tunnel, Hill Billie’s, Seal Claps, Raise the roof, Wind Mill, High knees, Imperial Walkers, Cobra stretch, Toe touch, Michael Phelps. THE THANG: …

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Core Bonanza

AO: sandlot Q: Fenway PAX: Coin Flip, Fenway, Ruby, Running Rebel, Two Gloves, Woodpecker , Jerry Bowers FNGs: 1 Jerry Bowers COUNT: 7 DISCLAIMER: Modify as necessary. WARMUP: Side Straddle Hop, Through the Tunnel, Hill Billie’s, Seal Claps, Raise the roof, Wind Mill, High knees, Imperial Walkers, Cobra stretch, Toe touch, Michael Phelps. THE THANG: …

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Core Bonanza

AO: sandlot Q: Fenway PAX: Coin Flip, Fenway, Ruby, Running Rebel, Two Gloves, Woodpecker , Jerry Bowers FNGs: 1 Jerry Bowers COUNT: 7 DISCLAIMER: Modify as necessary. WARMUP: Side Straddle Hop, Through the Tunnel, Hill Billie’s, Seal Claps, Raise the roof, Wind Mill, High knees, Imperial Walkers, Cobra stretch, Toe touch, Michael Phelps. THE THANG: …

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Core Bonanza

AO: sandlot Q: Fenway PAX: Coin Flip, Fenway, Ruby, Running Rebel, Two Gloves, Woodpecker , Jerry Bowers FNGs: 1 Jerry Bowers COUNT: 7 DISCLAIMER: Modify as necessary. WARMUP: Side Straddle Hop, Through the Tunnel, Hill Billie’s, Seal Claps, Raise the roof, Wind Mill, High knees, Imperial Walkers, Cobra stretch, Toe touch, Michael Phelps. THE THANG: …

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Unbreakable Inferno

AO: sandlot Q: Bayou PAX: Ruby, Runt, Fenway, Broke Down, Bayou, The Beast, Running Rebel, Two Gloves, Coin Flip, Flo, None FNGs: 1 None COUNT: 10 DISCLAIMER WARMUP: Tabata – SSH, TTT, IW’s, Squats, Moseys THE THANG: Five Rounds of Unbreakable Inferno 5 devil deadlift 5 double dumbbells snatch 5 double dumbbells deadlift 5 devil …

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Unbreakable Inferno

AO: sandlot Q: Bayou PAX: Ruby, Runt, Fenway, Broke Down, Bayou, The Beast, Running Rebel, Two Gloves, Coin Flip, Flo, None FNGs: 1 None COUNT: 10 DISCLAIMER WARMUP: Tabata – SSH, TTT, IW’s, Squats, Moseys THE THANG: Five Rounds of Unbreakable Inferno 5 devil deadlift 5 double dumbbells snatch 5 double dumbbells deadlift 5 devil …

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Unbreakable Inferno

AO: sandlot Q: Bayou PAX: Ruby, Runt, Fenway, Broke Down, Bayou, The Beast, Running Rebel, Two Gloves, Coin Flip, Flo, None FNGs: 1 None COUNT: 10 DISCLAIMER WARMUP: Tabata – SSH, TTT, IW’s, Squats, Moseys THE THANG: Five Rounds of Unbreakable Inferno 5 devil deadlift 5 double dumbbells snatch 5 double dumbbells deadlift 5 devil …

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Unbreakable Inferno

AO: sandlot Q: Bayou PAX: Ruby, Runt, Fenway, Broke Down, Bayou, The Beast, Running Rebel, Two Gloves, Coin Flip, Flo, None FNGs: 1 None COUNT: 10 DISCLAIMER WARMUP: Tabata – SSH, TTT, IW’s, Squats, Moseys THE THANG: Five Rounds of Unbreakable Inferno 5 devil deadlift 5 double dumbbells snatch 5 double dumbbells deadlift 5 devil …

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Unbreakable Inferno

AO: sandlot Q: Bayou PAX: Ruby, Runt, Fenway, Broke Down, Bayou, The Beast, Running Rebel, Two Gloves, Coin Flip, Flo, None FNGs: 1 None COUNT: 10 DISCLAIMER WARMUP: Tabata – SSH, TTT, IW’s, Squats, Moseys THE THANG: Five Rounds of Unbreakable Inferno 5 devil deadlift 5 double dumbbells snatch 5 double dumbbells deadlift 5 devil …

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The Grinder

AO: sandlot Q: Runt PAX: BunkBed, Two Gloves, Ruby, Fenway FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSHs, TTT, Imperial Walkers, Squats, LBACs THANG 1: Tabata 40 on/20 off – burpee broad jump/crawl bear – Side straddle hops – Lt. Dans – LBC’s – Rinse and repeat THANG 2: Tabata – flying squirrels – curtsy …

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The Grinder

AO: sandlot Q: Runt PAX: BunkBed, Two Gloves, Ruby, Fenway FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSHs, TTT, Imperial Walkers, Squats, LBACs THANG 1: Tabata 40 on/20 off – burpee broad jump/crawl bear – Side straddle hops – Lt. Dans – LBC’s – Rinse and repeat THANG 2: Tabata – flying squirrels – curtsy …

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The Grinder

AO: sandlot Q: Runt PAX: BunkBed, Two Gloves, Ruby, Fenway FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSHs, TTT, Imperial Walkers, Squats, LBACs THANG 1: Tabata 40 on/20 off – burpee broad jump/crawl bear – Side straddle hops – Lt. Dans – LBC’s – Rinse and repeat THANG 2: Tabata – flying squirrels – curtsy …

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The Grinder

AO: sandlot Q: Runt PAX: BunkBed, Two Gloves, Ruby, Fenway FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSHs, TTT, Imperial Walkers, Squats, LBACs THANG 1: Tabata 40 on/20 off – burpee broad jump/crawl bear – Side straddle hops – Lt. Dans – LBC’s – Rinse and repeat THANG 2: Tabata – flying squirrels – curtsy …

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Neighborhood scramble

AO: sandlot Q: Two Gloves PAX: Fenway, Hasbro, Running Rebel, Ruby, Runt, Two Gloves FNGs: None COUNT: 6 DISCLAIMER WARMUP: SSH, IW, Windmills, squats, LAC’s forward, back, and overhead. THE THANG: Mosey through Rainsboro with pain stations called by each pax with one 10 count exercise of choice and one 15 count core exercise. :alert: …

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Neighborhood scramble

AO: sandlot Q: Two Gloves PAX: Fenway, Hasbro, Running Rebel, Ruby, Runt, Two Gloves FNGs: None COUNT: 6 DISCLAIMER WARMUP: SSH, IW, Windmills, squats, LAC’s forward, back, and overhead. THE THANG: Mosey through Rainsboro with pain stations called by each pax with one 10 count exercise of choice and one 15 count core exercise. :alert: …

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Compound Interesr

AO: sandlot Q: Bayou , Runt PAX: Fenway, Broke Down, CESS, Running Rebel, Ruby, Bayou, Runt FNGs: None COUNT: 7 DISCLAIMER – Get Better, Don’t Be Bitter WARMUP – 4 Corner – The Simple Life – SSH, IW’s, TTT, Abe Vigotas, LBAC THE THANG: 10 Burpees + Up and Down 20 BBSUs 10 Burpees + …

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Ole Man River

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 …

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