Author: Rapking

1/6/21 at The Anchor Roll Call: Shiplap, Doc, Tinkerbell, Lady Vol, Hocus Pocus, Hop Along, Windy, Package, Micro, Proton, Rapking (Q) Warm-up 10 Good Mornings10 Fire Hydrants (5 each leg)10 Donkey Kicks (5 each leg)10 Hip Circles (5 each leg)20 Calf Raises The Thang EMOM3 sets of thighs with first exercisethen 1 set of freestyle… Continue reading Thigh Blast EMOM

12/2/20 at The Anchor By popular demand, I brought back the workout I led about a year ago with tiny weights. You'll regret using any dumbbells over 3 pounds each, trust me! Don't underestimate the power of how small these weights are! Roll Call: Nomad, Shiplap, Micro, Windy, Doc, Rapking (Q), Tinkerbell, Nala, Hop Along… Continue reading Get Ripped with Tiny Weights Comeback

11/25/20 at The Anchor Roll Call: Micro, Shiplap, Hop Along, Rapking (Q), Tinkerbell, Doc, Nomad Warm-up 10 Good MorningsArm Circles20 Calf Raises1:00 Plank The Thang Worked mostly arms with a set of legs in between 4 sets of arms, timed with :40 on and :20 rest.Front Extensions x2Around the Worlds x2Jump SquatsScarecrow Extensions x2Goal Post… Continue reading Arms & Legs & Arms & Legs

Roll Call: Canvas, Neon, 007, Hawkeye, Mad Dog, McQueen, Ranger, Luna, Duchess, Rapking (Q), Tumbleweed (FNG) Warm-up 10 Good Mornings10 Fire Hydrants (5 each leg)10 Donkey Kicks (5 each leg)10 Hip Circles (5 each leg)20 Calf Raises The Thang 3 rounds of 9-minute intervals with 1-minute rest in betweenNeed a partnerStart on the board while… Continue reading Work for the Heat

Roll Call: Shiplap, Nala, Hop Along, Hot Buns, Fromage, Windy, Charcoal, Velvet, Spike, Micro, Jolt, Lego, Package, Nomad, Rapking (Q) Warm-ups Leg stretches 10 Good Mornings 20 Calf Raises The Thang Using a loop band, complete a round of exercises, then run a lap. Exercises are timed :40 on and :20 rest. Board (3 rounds)… Continue reading Stretch the Limit

9/2/20 at The Anchor Roll Call: Micro, Boca, Rapking (Q), Mad Dog, Windy, Package Warm-ups Arm circles Shoulder stretches 10 Good mornings 20 Calf raises 30 Jumping jacks The Thang Eight stations are set up around the playground. Everyone start at a different station for social distancing. Start with 30 reps of that exercise at… Continue reading Kraken Up at the Playground

08/04/20 at The Anchor Roll Call: Shiplap, Hocus Pocus, Hop Along, Rapking (Q), Lake Life, Package, Fromage, Micro, Nomad, Meatball (2.0), Mad Dog, Lady Vol Warm-up: Arm circles, reach across, 10 good mornings, :30 of high knees The ThangWe did three rounds of the board with a timer, :40 on, :20 rest and di 1:00… Continue reading Standing Core Blast

Roll Call: Hop Along, Salsa, Thriller, Nebs, Lake Life, Rapking (Q), Nomad Warm-ups Feet shoulder width apart, reach to ground and hold Arm Circles 5 Good Mornings 5 fire hydrants each leg 5 donkey kicks each leg The Thang Three rounds of the board: timer at :40 on/:20 rest (we repeat push-ups and lunges a… Continue reading Full Body HIIT

Roll Call: Jackpot (FNG), Thriller, Mad Dog, Giant, Dig, Shiplap, Rapking (Q), Salsa, Lake Life, Nomad Warm-ups Neck stretch Arm Circles Scissors Criss cross 10 Good Mornings The Thang Three rounds of one dozen of each exercise. If there’s a one-arm exercise, it’s 12 for each arm. Take turns counting. Run a lap before or… Continue reading Dirty Dozen for the Guns

Roll Call: Nomad, Jolt (and her 2.0s), Lego, Shiplap, Hot Buns, Rapking (Q), Fromage Warm-ups Arm Circles20 Calf Raises10 Good Mornings The Thang We utilized the woods and made stops at each one to take advantage of what nature had to offer us. Stop #LocationActivity1Entrance to woods, on the rightBox jumps or step-ups (1:30)2Circle spaceSally3HillSquat… Continue reading Hit the Trails