Author: Rapking

5/3/21 at The Anchor Roll Call: Fromage, Hop Along, Takeout, Shiplap, Nala. Micro, Package, Nomad, Velvet, Tinkerbell, Rapking (Q) Warm-up 1:00 plank 5 fire hydrants each leg 5 donkey kicks each leg 10 scapular push-ups Cadence with high knees The Thang Mats and dumbbells recommended Today’s workout was all inspired by Jennifer Lopez. I researched… Continue reading JLo Bod

04/16/21 at The Chapel Roll Call: McQueen, Velvet, Summertime, Aria, 007, Ranger, Duchess, Takeout, Strings (FNG), Canvas, Package, Rapking (Q) Warm-ups Feet shoulder width apart, reach to ground and hold Arm Circles 10 Good Mornings 5 fire hydrants each leg 5 donkey kicks each leg Butt Kicks cadence The Thang Partner up! You need an… Continue reading Tag, You’re It

Roll Call: Nala, Doc, Tinkerbell, Hop Along, Package, Micro, Superwoman, Rapking (Q), Nomad, Shiplap Today was about exploring the park with the beautiful views before the time changes. We met during the hour just before sunset and the trees were still open to see the waters. Warm-up:20 calf raises20 squats20 jumping jacksWe walked the 1/2… Continue reading Over Carl Cowan and Through the Woods…

2/3/21 at The Anchor Roll Call: Nomad, F-stop, Rapking (Q), Windy, Micro, Shiplap, Tinkerbell, Fromage, Quest Warm-up Loosen those shoulders for this workout! Arm circles, etc. 10 Good mornings 20 Calf raises 20 High knees The Thang We used loop therapy bands for our main exercises. 3 sets of each exercise of :40 on and… Continue reading Small Bands, Big Muscles

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