Good Night Cindy

Warm 74 degrees 2 Pax showed up for the block party:DC and Zoolander (Q) Disclaimer and 5 principles  Warm up- 20 imperial walkers  15 weed pickers 10 arm circles 10 arm circles  Thang  Wall sits with Cindy  ·         1 minute block on lap  ·         1 min “How they Hanging”  ·         1 min zamp hold  ·         1 min curl hold …

Shaking the Rust Off Ruck Workout

Weather: Cloudy, beautiful breeze and 70 degrees Pax: Zoolander (Q) Warm Up: Leg kicks 20 each Leg Imperial Walkers 20 IC Weed Pickers 20 IC Tha Thing: 5 min ruck then 20 weighted Push ups 5 min ruck then 20 ruck over head press 5 min ruck 20 weighted pike push-ups start at the end…

ADB Block Party

Weather- 52 and SUNNY (weird right!?!) Pax - DC and Zoolander (Q) Welcome, Core Principles, Disclaimer Warm-Up Arm CirclesIC x 15 IC (forward and backwards) Imperial Walkers IC x20 Motivator from 5 The Thang: It’s Arm Day B*%#€es Arms EMOMs (Complete each exercise for 1 minute then rest for 2 minutes and move on to…

Alphabet Block Party

Weather: Beautiful, clear 57 degrees 2 Pax made it out for the party: Kitty 🐱 and Zoolander (Q) Warm up: Albatross: Arm Circles Forward (25IC) then hold for 10ct, Arm Circle Backwards (25IC) then hold for 10ct, Over head claps (25IC) then hold for 10ct Weed pickers: slow and steady x 12IC The thang: I…

Equivalent Ratios 2/1=60/30

Weather: windy 28 degrees 4 Pax: Kitty, Wooly Dutchman, DC, Zoolander (Q) Disclaimer was given and the workout began 2/1= 60/30= exercise/rest *Sumo high pulls (Sumo squat down then lifting the block up to your head when you go up) *Low plank block pulls (hold a low plank w/ block arms length away, pull block…

Ambitious 21

Weather: 34 degrees and spitting rain Pax: DC and Zoolander (q) Disclaimer Warm up: Arm Circles 12 IC forward and backwards, motivators from 6, weed pickers 12 IC Beat down: 21: In the shelter do walk out planks[standing go down to a bear crawl then walk hands out to a plank and then reverse] (1)…

Owlbear PT Test

**Weather: Cool and cloudy 32 **PAX: Kitty, Murder Bunny, Zoolander (q) **Warm-up: Arm Circles forward 12 IC backwards 12 IC, Imperial Walkers 15 IC, Arm Pretzels 12 IC, Weed Pickers 12 IC **Beat down: PT Test KB Swings  (AMRAP 2 mins)Curls  (AMRAP 2 mins)Zamp Hold (Hold as long as possible)Goblet Squats  (AMRAP 2 mins)Overhead Press…

Stars, Stripes and ‘Merkins

flag of america

Weather: cool and clear 33 Pax: Zoolander (Q), and Bearcat Warm-up: Arm circles F & B 20 IC, Weed Pickers 15 IC, Imperial Walkers 15 IC Beatdown: 5 point star with Coupon: Zamp carry to point and do 20 curls, Zamp carry back to middle and do 20 squats 4 point star: Farmer carry coupon…

EMOM block party

Weather: a brisk and breezy 28 degrees Pax: Zoolander(Q) Zamboni and Bearcat Warm up: SSH-20 IC, Albatross arm workout, Weed Pickers- 12 IC Beatdown: Pax completed 6 different exercises (curls, squats, overhead press, lunges, SSH, kettle bell swings) Pax had to complete a number of reps before the minute is over, then off to the…

%d bloggers like this: