5 PAX braved the humid morning to make themselves better. Workout started with a light warmup followed by a mosey with cindy to the turf field. Workout consisted of 3 stations each 15 yards apart to form a triangle. PAX start doing 11 reps at each station and then go down 1 each round. PAX […]
I originally asked pax to bring a coupon but Loudmouth pressured me into reversing that decision. This beatdown was the result. It definitely fits my motto lately of “Embrace the Suck”. Had a great time this morning with 20 Pax who met in the gloom to make ourselves better. There was actually a gloom this […]
6 PAX and 1 FNG came out to experience the gloom this morning! Warmup Side Straddle Hops Big Arm Circles Forward Big Arm Circles Backward Leg Swings Hamstring stretch The Entree Around the World (Park) Circuit: 11 Stations were set up around the park to create a 1/2 mile loop. Pax partnered up and each […]
Warmup SSH Leg Swings Big Arm Circles Peter Parker Stretch Hamstring Stretch Quad Stretch Tricep Stretch Part 1 Traveling circuit with 8 stations. 25 Minute AMRAP 10 Clean and Jerks 20 Curls 20 Bent Over Rows 10 No Surrenders 20 Hernias (V-up with coupon) 20 Overhead Squats 20 Good Mornings 20 Lunge to Press Shoulder […]
Mosey 1/4 mile to turf field Part 1 20 Minute AMRAP: 5 burpees 10 Bonnie Blairs 15 Carolina Dry Docks 20 Jump Squats 25 Merkins run 100 yards and back Part 2 Captain Thor: 1:4 ratio BBSUs and American Hammers. Go to 10:40 Part 3 Suicides with fun mixed in: Pax start at goal line, […]
The Warmup Side Straddle Hop Sumo Squats Leg Swings (with partner) left and right Big Arm Circles Forward / Backward 1 minute stretch OYO The Entree Each Pax moseyed from shovel flag to turf field with their cindy. This was a traveling circuit that serves as an AMSAP (As Many Stations As Possible). It consists […]
Warmup: Countorama Side Straddle Hops Big Arm Circles Forward Big Arm Circles Backward Michael Phelps 30 seconds Quad Stretch on each leg 1 minute stretch OYO Part 1: 5 rounds of: 20 V-ups 20 Merkins 20 Burpees (modify to squats as necessary) Run 400 yards Part 2: 5 minute abs 45 second rounds of: Side […]
Warmup: Side Straddle Hop Big Arm Circles Forward Big Arm Circles Backward Michael Phelps Tricep Stretch overhead Tricep Stretch front Sumo Squat Part 1: Circuit Circuit consists of 6 exercises that are each done once to create a round. 4 rounds total. Time: 45 seconds of work / 15 seconds rest – move on to […]