AO: Sandlot Q: Miyagi , PAX: Picasso, Miyagi, Boardwalk, Stogie, Church League, Venus, Hackeysack, Redcoat FNGs: None COUNT: 8 CONDITIONS: perfect WARMUP: LBAC’s, Pool Pissers, Michael Phelps, Copperhead Squats THE THANG: 45 sec work, 15 sec rest, for 6 exercises, then Murder Bunny across the field and Bunny Murder back. 1. Skull Crushers 2. Overhead […]
[Sandlot] Murder Bunny Tabata Read More »
AO: Sandlot Q: Miyagi , PAX: Venus, Redcoat, Hackeysack, Stogie, Miyagi, Big Sky Shorty, Boardwalk FNGs: None COUNT: 7 CONDITIONS: great weather! WARMUP: LBAC’s, Pool Pissers, Overhead Claps, Copperhead Squats, Copperhead Merkins THE THANG: Carrying coupon, lunge walk across the lawn and back. Every 20 lunges, stop and do 20 chest presses and 20 curls.
[Sandlot] The Grind Read More »
AO: Sandlot Q: Boardwalk , PAX: Venus, Miyagi, Hackeysack, Redcoat, Boba, Picasso, Boardwalk, Stogie FNGs: None COUNT: 8 Three exercises per cone (upper, lower, core). 38 reps per exercise. Rifle carry coupon to next cone. Rinse and repeat going around the big circle until time. Cone 1: Squats > Coupon Swings > LBCs Cone 2:
[Sandlot] 38 Special Read More »
AO: Sandlot Q: Picasso , PAX: Redcoat, Venus, Hackeysack, Picasso, Stogie, Boardwalk FNGs: None COUNT: 6 CONDITIONS: Baby it’s c WARMUP: SSH / Willie Mays / Weedpickers / Mountain Climbers / Moroccan Nightclubs THE THANG: “Luck of the Die-rish” *Roll die to determine each set *Every movement is x20 reps *Coupon Carry after every circuit
[Sandlot] The Sandlot Bootcamp Read More »
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 »
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 »
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: 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 »