AO: Valhalla Q: Fenway PAX: Fenway, Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP:side straddle hop, through the tunnel, plank walk out, imperial walkers,wind mill, arm flutters, raise the roof,seal clap, baby arm circles THE THANG: High Intensity work out . 25 core exercises in five groups each with a running exercise after each group. …
AO: Valhalla Q: Baconator PAX: Pavarotti, Fenway, Snowflake (FL), Swingline, The Beast, Baconator FNGs: None COUNT: 6 WARMUP: mosey to hope road THE THANG: no hope hill Stop sign to hilltop run 4 stations: S1 & S3: 10 air squats 10 merkins S2 & S4: 10 burpees 10 shoulder taps Rinse and repeat For duration …
AO: Sandlot Q: Bayou PAX: Fenway, Ruby, Snowflake, Pavarotti FNGs: None COUNT: 5 WARMUP: SSH x 15; 1 Burpee TTT x 15; 2 Burpee IW’s x 15; 3 Burpees LBAC’s x 15; 4 Burpees THE THANG: 21-15-9-6-3-1 Burpees Plank Jacks Merkins Legs Core MARY: None ANNOUNCEMENTS: – Saturday’s – DEKA Training, 6:30am, Westwood – Mount …
AO: Valhalla Q: Baconator PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 3 WARMUP: SSH, imperial walker, TTT, LBAC; mosey around the parking lot THE THANG: Grab a coupon, “Fran” – 21-15-9 rep count RD 1: RDL and shoulder press, Bernie sanders 20 yds Mary back. Rinse and repeat 15 reps-9 reps Rd 2: deadlift …
AO: Sandlot Q: Ruby PAX: Coin Flip, Fenway, Hasbro, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x20, IWs x 20, TTHs x 20, Hillbillies x 20, Abe Vigodas x 20, LBACs forward x 10, backwards x 10, arm flutters x 10, Michael Phelps x 10 THE THANG: Simple stuff – 5 rounds, 20 …
AO: Valhalla Q: Fenway PAX: Fenway, Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: ssh, ttt, wm, HB, IW, SC, THE THANG: 8lb. dumbbell workout; over head carry , Glute bridge floor press, reverse hollow body flutter kick, Goblet jump squat, kettle bell swing, chest press, side plank press, Skull Crusher, curls for girls, elevated …
AO: Valhalla Q: Baconator, Fenway, Backstop PAX: Flapper, Ruby, The Beast, Fenway, Backstop, Baconator, Frodo FNGs: None COUNT: 7 WARMUP: Backstop-SSH, helicopter squats, merkins, hillbillies, slow/fast merkins 15 count then mosey uphill after each exercise 1-5 burpees Bernie sanders downhill; iron crosses to “Sally up Sally down”🔥 THE THANG: Fenway 20-15-10 count: bird dogs, duck …
AO: Valhalla Q: Baconator PAX: Fenway, Two Gloves, Baconator FNGs: None COUNT: 3 WARMUP: 11’s w/merkins, big boys, and 30 yd mosey THE THANG: 3 rounds of 6 minute emom RD1:15 SSH 10 WW2 big boys 5 merkins RD2: 12squats 9big boys 3HR merkins RD3: 9 jump squat 6rowers 3burpees PACER BEEP TEST 20 laps …
AO: Sandlot Q: Fenway PAX: Coin Flip, Two Gloves, Runt, Ruby, Fenway FNGs: None COUNT: 5 WARMUP: Toe Touch squats, High knees, Plank Walkout, ,Hill Billies, Baby arm circles, Through the, Tunnel, Imperial Walkers, Windmill, Sidestraddle Hops, Arm Flutters, Raise the Roof, Seal Claps. MARY: Twenty five core workouts with short run after completion of …
AO: Valhalla Q: Swingline PAX: Baconator, Fenway, The Beast, Two Gloves, Swingline, Malibu FNGs: None COUNT: 6 WARMUP: x20 SSH x20 Imperial Walkers x20 Thru the Tunnel x10 LBAC forward x10 LBAC reverse x10 Seal Claps x10 Raise the roof THE THANG: 20 Exercises – 1:50 each, 10 sec rest Shoulder Press Big Boys Squats …