Author: Rapking

Backblast: BIG Muscles with tiny Weights AO: Anchor PAX: Micro, Hop Along, Lake Life, Shiplap, Rapking, Package, Windy Q: Rapking Total: 7 Warm-up 10 Scissor Cuts 10 Cross-overs 10 Good Mornings 10 Calf Raises 10 Leg Swings (5 each leg) Lap around the park Tha Thang: We used hand weights anywhere between 1-3 pounds. The… Continue reading BIG Muscles with tiny Weights

09/13/21 #TheAnchor PAX: Shiplap, Windy, Tinkerbell, Micro, Purl Q: Rapking Total 6 The Thang Warmup with stretches and jumping jacks with cadence Workout: 5 stations - each station has two exercises on it. Pick a station, do the exercise listed on top for three sets, then move to the next station and do the top… Continue reading Station Central

7/12/21 at The Anchor Roll Call: Shiplap, Tinkerbell, Hop Along, Rapking (Q), Purl, Takeout, Hot Buns, Nomad Warm-up Arm and leg stretches Push-ups with bench in cadence The Thang :40 on/:20 rest, 3 sets The Board Overhead pendulum Windmill right Windmill left DB Side dips Woodchop right Woodchop left Lunge twist Knee tuck extension right… Continue reading Standing Core

7/5/21 at The Anchor Roll Call: Rapking (Q), Shiplap, Package Warm-up Arm circles Shoulder Stretches Reach down to center and stretch, switch to each heel 10 good mornings 30 high knees The Thang 4 Stations, 2 sets of exercises on each – so 8 exercises in all Station 1 (tiny weights) Side bends (arm up… Continue reading 4 Stations for the 4th

6/23/21 at The Anchor Roll Call: Rapking (Q), Package, Windy, Shiplap, Hot Buns Warm-up Feet shoulder width apart, reach to ground and hold and reach Arm Circles 10 Good Mornings 5 fire hydrants each leg 5 donkey kicks each leg Butt Kicks cadence The Thang 8 cones around any area and in a circle –… Continue reading Let’s Get to Kraken

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