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
Author: Rapking
Kraken Up at the Playground
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
Standing Core Blast
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
Full Body HIIT
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
Dirty Dozen for the Guns
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
Hit the Trails
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
JLo Bod
3/2/20 at The Anchor PAX: Rapking (Q), Shiplap, Fromage Warm-ups 1:00 plank 5 fire hydrants each leg 5 donkey kicks each leg 10 scapular push-ups The Thang Mats and dumbbells recommended Today’s workout was all inspired by Jennifer Lopez from this year’s stellar Super Bowl halftime performance! I researched what JLo’s trainers have her do… Continue reading JLo Bod
Get Ripped with Tiny Weights
Roll Call: Shiplap, Rapking, Cinderella, Fromage, Yankee, Shack (FNG), Jet (FNG), Dorothy, Tiger (2.0), Package Warm-up 10 Scissor Cuts 10 Cross-overs 10 Good Mornings 10 Calf Raises 10 Leg Swings (5 each leg) Lap around the park (gotta see those beautiful Christmas lights!) The Thang We used hand weights anywhere between 1-3 pounds. The key… Continue reading Get Ripped with Tiny Weights
The Kraken Meets The Anchor
Roll Call: Dorothy, Package (FNG), Rapking (Q), Fromage, Mama Mia, Tiger (2.0) It might have been chilly, but some of us were shedding the layers as The Kraken heated us up by round two! Warm-up 10 Good Mornings 10 Fire Hydrants (5 each leg) 10 Donkey Kicks (5 each leg) 10 Air Squats 10 Calf… Continue reading The Kraken Meets The Anchor
Circuit Worx
Roll Call: Rapking (Q), Shiplap, Cinderella, Frosty (2.0 & FNG), Elf (2.0 & FNG) The chilly start and sprinkle paid off when the workout heated up! Warm-up 10 Arm Circle each direction 10 Good Mornings 10 Calf Raises 10 Hip Circles (5 each leg) 1:00 Plank The Thang :40/:20 each 5 stations, 2 rounds (=… Continue reading Circuit Worx
