[Sandlot] Sandlot Social
AO: Sandlot Q: Boardwalk , PAX: Holy Water, Venus, Boardwalk, Picasso FNGs: None COUNT: 4 Good people. Good conversations. Good food. Good times.
[Sandlot] Sandlot Social Read More »
[Sandlot] The Sandlot Bootcamp
AO: Sandlot Q: Hackeysack , Picasso PAX: Redcoat, Hackeysack, Miyagi, Picasso, Boardwalk, Venus FNGs: None COUNT: 6 CONDITIONS: Low 60s WARMUP: Weedpickers, windmills, moroccan night clubs, merkins THE THANG: Co-Q by Hackeysack and Picasso First Half (20 min): Upper body x10 curls x10 chest presses x10 skull crushers (alternate to dips) x10 coupon swings Increase
[Sandlot] The Sandlot Bootcamp Read More »
[Sandlot] Sandlot Mondays
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 »
[Sandlot] The Sandlot Bootcamp
AO: Sandlot Q: Enterprise , PAX: Redcoat, Hackeysack, Venus, Boardwalk, Stogie, Enterprise FNGs: None COUNT: 6 CONDITIONS: Balmy 50s WARMUP: LBACS, Windmills, self stretch THE THANG: Round 1 Merkins 10 Flutter Kicks 20 Kettle Bell Swings 30 Shoulder Press 40 Squats no coupon 50 Round 2 Inclined merkins 10 J Loes 20 4 count Rows
[Sandlot] The Sandlot Bootcamp Read More »
[Sandlot] Sandlot Mondays
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 »
[Sandlot] The Sandlot Bootcamp
AO: Sandlot Q: Redcoat , PAX: Venus, Boardwalk, Redcoat, Stogie FNGs: None COUNT: 4 CONDITIONS: 38F (real feel low 30s). Cold, but kinda hot, but actually cold. WARMUP: SSH, WMHs, Hillbillies, Arm circles, Air presses, Moroccan Nigth Clubs THE THANG: shamelessly copied from 2/20 beat down at ao-bridge in f3alpha: Deconstructed Burpees: pax did 1
[Sandlot] The Sandlot Bootcamp Read More »
[Sandlot] Sandlot Mondays
AO: Sandlot Q: Redcoat , PAX: Redcoat, Venus, Boardwalk FNGs: None COUNT: 3 CONDITIONS: 27F, felt like 14F WARMUP: SSH, Willy Mays Hayes, Weed Pickers, Imperial Walkers, Arm Circles, Michael Phelps THE THANG: 35-MINUTE “BIATHLON” WORKOUT Format: 5 Runs / 4 Sets (Alternating Prone/Standing) RUN 1: 1/4 Mile BREATHE SET 1 (PRONE) – Merkins –
[Sandlot] Sandlot Mondays Read More »
[Sandlot] “Giving up” for Lent season/Ash Wednesday – Sandlot – Q – 2/18
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 »
[Sandlot] Sandlot Mondays
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 »
[Sandlot] Get After It
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 »