OTB @ The Valley PAX: McQueen, Mentor, Dig, Snapshot, 007, FNG Trek Q: Canary Warm-up (3 mins) The Thang: JACK AND JILL (Tabata 45s work/15s rest) *** 3 rounds *** J - Jumping Jacks A - Arm front/side raises (light weights) C - Crab walk / Crawl K - Kick backs / Knee to elbow… Continue reading Jack and Jill
When: Saturday Oct 12, 2019 – The ChapelQ: CanaryPAX: Fromage, 180, Snapshot, Glammy, Duchess, Ranger, 007, Summertime, Jolt, Diesel, Shiplap The Thang: WARMUP Light jog & Stretch ROUND 120 Shoulder Taps20 Plank Up & Downs20 Carolina Drydocks20 Curls (with weights)20 Fly’s (with weights)20 Squat JumpsRun to playgroundROUND 2 (on playground)20 Incline Pushups20 Tricep Dips20 Carolina Drydocks20 Squats using… Continue reading Carb Crusher
When: Monday, Oct 8, 2019 - FarragutQ: CanaryPAX: Shiplap, Hop Along, FromageThe Thang:WARMUP Stretch & Light jogCORE (Gazebo)X’s and O’s (30 sec each – 3 mins total)10 Pushups in cadence (down 3 + up 1)Wall Sit + Overhead Press (3 mins)10 Pushups in cadence (down 3 + up 1)Plank Tunnel of Love w/ Army crawl… Continue reading Tough Love
When: Saturday, Sept 21, 2019 (The Chapel) Q: Canary PAX: Nomad, Duchess, Shiplap, 007, 180, Fromage, Cinderella, Mama Mia, Glammy, Memaw, YeeHaw, Ranger, McQueen, Hoot, Diesel, Purple Rain The Thang: WARMUP Light jog & Stretch BACKPACKING a 2 mile loop w/weights in bagAlong the loop we stopped every 3 mins for an exercise:Incline pushups on… Continue reading Backpacking Lakeshore
When: Saturday, August 10, 2019 (The Chapel) Q: Canary Pax: Astro, Star Crunch, Cinderella, Nomad, ZuZoo, Hoot, Tinsel, Hop Along, Summertime, Shiplap, Jolt, Duchess, Ranger, McQueen, Broadway FNGs: Blugrass, Hammer, 180, Beignet The Thang: WARMUP Light jog & Stretch STATIONS – Divide into 4 groups and rotate around stationsLower Body Station10 Plie’ Squats20 Jump Squats30… Continue reading Station Nation
