Author: Rapking

4/6/22 at The Bluff Backblast: Are You Done Yet? AO: #thebluffcedbarbluff PAX: TBD, Tatanka, Counselor, Yang, Momfia, Gigi, McQueen, Mentor, Century (FNG), Bruh (FNG), Uber (FNG) Q: Rapking Total: 11 Warm-up General arm/leg stretches 10 Good mornings 20 Jumping Jacks The Thang Partner workout so that you are moving at all times. Partner 1 does… Continue reading Are You Done Yet?

04/04/22 at The Anchor Backblast: Hurts to Sneeze AO: #theanchorfarragut PAX: Tinkerbell, Takeout, Soprano, Rapking, Foodie, PI, Money Pit, Crash Test, Micro, Paintbrush (2.0) Q: Rapking Total: 10 The Thang :40/:20, 4x each WindmillSingle side vertical climbBow-and-arrow squat pullPlank pull throughStraight arm climbSingle-arm sit-up Inspiration "Every action you take is a vote for the type… Continue reading Hurts to Sneeze

Backblast: Are You Done Yet? AO: #theanchorfarragut PAX: Hop Along, Rapking, FNG Money Pit, FNG Crash Test Q: Rapking Total: 4 Warm-up General arm/leg stretches 10 Good mornings 20 Jumping Jacks The Thang Partner workout so that you are moving at all times. Partner 1 does the 25 reps of the first exercise while Partner… Continue reading Are You Done Yet?

Backblast: Keep It Movin’ AO: #thebluffcedarbluff PAX: Book Club, Yang, Ying, Gigi, Summertime, McQueen, Counselor, Deluge, Momfia, Mentor, Rapking Q: Rapking Total: 11 03/07/22 at The Bluff 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 10-minute intervals… Continue reading Keep It Movin’

Backblast: Full Body Shape-up AO: #theanchorfarragut PAX: Foodie, Pi, Nomad, Shiplap, Rapking, Micro, Hop Along, Liberty, Package, Windy, FNG 2.0 Crazy Crafter, FNG 2.0 Spokes Q: Rapking Total: 13 03/02/22 Warm-up 30 jumping jacks20 mountain climbers10 burpees The Thang 6 stations for circuits – 5 minutes each circuit – everyone picks a station to avoid… Continue reading Full Body Shape-up

Backblast: Shakira Bod AO: #theanchorfarragut PAX: Foodie, Pi, Nomad, Shiplap, Rapking, Micro, Hop Along, Liberty, Package, Windy, FNG 2.0 Crazy Crafter, FNG 2.0 Spokes Q: Rapking Total: 13 Warm-up Arm circles Good mornings Jog a lap The Thang 6 exercises, :40 on/:20 rest, 3 rounds of each exercise, then 2 rounds, then 1 round. I… Continue reading Shakira Bod

Backblast: Countdown to Convergence 01/01/22 AO: #theanchorfarragut PAX: Canvas, McQueen, Shiplap, Quest, Yellowstone, Hop Along, Hot Buns, Summertime, Hocus Pocus, Windy, Package, Trawler, Doc, Tinkerbell, Rapking Q: Rapking & Shiplap Total: 15 Warm-up Hip Flexors Hip Swings Arm CirclesGood Mornings The Thang 4 stations we set up around the walkway – walk/run with your weights… Continue reading Countdown to Convergence

Backblast: Cookie Cutter HIIT AO: #theanchorfarragut PAX: Tinkerbell, Hot Buns, Hop Along, 2.0 Paintbrush, Rapking Q: Rapking Total: 5 Tha Thang: Warm-up 1:00 plank5 fire hydrants each leg5 donkey kicks each leg10 scapular push-ups10 Good Mornings Workout :45 on/:15 rest, 3 sets (1:00 rest in between each round of 3) The Moves Jumping JacksMountain ClimbersSkipping… Continue reading Cookie Cutter HIIT

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