AO: Sandlot Q: Redcoat , PAX: Venus, Redcoat, Hackeysack, ShortCircuit, Boardwalk, Picasso, Welcome FNG: “Outer Banks”! FNGs: 1 Welcome FNG: “Outer Banks”! COUNT: 7 CONDITIONS: cool & damp WARMUP: SSHs, Moroccan Night Clubs, Michael Phelps, Willie Mays Hays THE THANG: Jaunt around the park and surrounding buildings to make our way to bottom of library […]
[Sandlot] Sandlot Mondays Read More »
AO: Sandlot Q: Picasso , PAX: Picasso, Venus, Hackeysack, Redcoat, Boardwalk FNGs: None COUNT: 5 CONDITIONS: Clear and cool under the full moon WARMUP: SSH, weed pickers, copperhead squats, moroccan night clubs, arm circles THE THANG: AMRAP Start circuit with x1 lap around Lillian Webb park Upper (pick 1, no back-to-back repeats) • 25 Merkins
[Sandlot] Sandlot Mondays Read More »
AO: Sandlot Q: Venus , PAX: Hackeysack, Boardwalk, Redcoat, Holy Water, Miyagi, Stinger (Tuscaloosa), Venus, Picasso, Cheneral FNGs: None COUNT: 9 CONDITIONS: mid 50’s, clear, excellent! WARMUP: Side straddle hops, weed pickers, Willie mays hays, and arm circles front/back. THE THANG: Set 1: Upper body 20 reps each. 1. Murkens 2. Overhead press 3. Curls
[Sandlot] “Giving up” for Lent season/Ash Wednesday – Sandlot – Q – 2/18 Read More »
AO: Sandlot Q: Picasso , PAX: Hackeysack, Venus, Picasso, Redcoat, Boardwalk FNGs: None COUNT: 5 CONDITIONS: Cool and a little damp WARMUP: SSHs, Willie Mays, Weed pickers, Arm circles THE THANG: Five-Pointed Star Each station (x5) has lower, core, and upper body in the same 30/20/10 sequence. Station 1 – 30 Air Squats – 20
[Sandlot] Sandlot Mondays Read More »
AO: Sandlot Q: Stogie , PAX: Picasso, Stogie, Venus, Boardwalk FNGs: None COUNT: 4 CONDITIONS: Rain WARMUP: High knees x40 • Arm circles x20 each • Air squats x20 • Inchworms x10 • Plank shoulder taps x30 THE THANG: 5:38–5:53 | BLOCK 1 – STRENGTH HIIT LADDER (15 min) Vest + coupon | AMRAP 5
[Sandlot] Get After It Read More »
AO: Sandlot Q: Homer , PAX: Hackeysack, Boardwalk, Picasso, Redcoat, Venus, Homer FNGs: None COUNT: 6 CONDITIONS: perfect WARMUP: yep THE THANG: Mosey clockwise around library. Down to Buford Highway to a three level stair case that Homer spotted recently. Partner up for Dora. 100 merkins 200 squats 300 LBCs Continue mosey around back up
[Sandlot] New Stairs and the Family Reunion Read More »
AO: Sandlot Q: Boardwalk , PAX: Venus, Picasso, Stogie, Hackeysack, Redcoat, Boardwalk FNGs: None COUNT: 6 Do the prescribed number of reps for each exercise in sets of 25. After each set of 25, mosey to end of parking garage and do 3 burpees. 200 Curls 175 Squats 150 Overhead Press 125 Merkins 100 Chest
[Sandlot] Stolen From Moen Read More »
AO: Sandlot Q: Picasso , PAX: Picasso, Hackeysack, Stogie, Venus, Redcoat FNGs: None COUNT: 5 CONDITIONS: Chilly 20s with even chiller breeze WARMUP: SSHs, Toy Soldiers, Copperhead Squats, Arm Circles, Moroccan Nightclubs THE THANG: ⛰️ THE CLIMB 🔹 x 25 Block Merkins 🔹 x 50 Block Reverse Lunges 🔹 x 75 Block Thrusters 🔹 x 100 Block Goblet Squats
[Sandlot] Climb Every Mountain ⛰️ Read More »
AO: Sandlot Q: Miyagi , PAX: Twinkle, Venus, Hackeysack, Boardwalk, Miyagi, Picasso, Stogie, Redcoat, Silver Fox, Rubbers FNGs: None COUNT: 10 CONDITIONS: extremely cold WARMUP: LBAC’s, Pool Pissers, Overhead Claps, Monkey Humpers, Windmills THE THANG: Burpee Ladder: 5, 10, 15, 20, etc Each round is 8 minutes. Mosey between rounds. 1. Burpees and Air Squats
[Sandlot] MABA DAY 19 Read More »
AO: Sandlot Q: Boba , PAX: Boba, Hackeysack, Picasso, Stogie, Twinkle, Redcoat, Venus, Boardwalk, Flo, Americano (FNG) FNGs: 1 Americano (FNG) COUNT: 10 CONDITIONS: 40s, clear WARMUP: (10) SSH (10) Willy Mayes Hayes (10) Weed Pickers (10) Copper Head Squats (10) Arm Circles (10) Raise the Roofs THE THANG: – Duo or Trio – Someone
[Sandlot] Equally Yolked Read More »