when: Monday July 27 where: Anchor Q: Hot Buns Pax: Shiplap, Fromage, Lego, Velvet, Jolt, Hop Along, Lake Life, Tiger, Mad Dog, Thriller, Nomad Warm up Pull a: 2 - Froggy Squats 30 sec 3 - Run suicides 4 - Mtn Climbers 30 sec 5 - Run suicides 6 - High Knees Spades - Static… Continue reading Dealing Dirty
Dog Days of Summer Q: Hot Buns Pax: Shiplap, Mad Dog, Thriller, Nene, Hop Along, Lakelife, Nomad, Package Disclaimer / Warm Up Thang: 3 sets / 1 (20 sec) exercise w/a 10 sec kicker (repeat 3 times) With weight Pulse Squat (20 sec) into Jump squat with weight (10 sec) Side Stepping Squat (20) into… Continue reading Anchor July 14
Monday, July 29 @ The Anchor Hot Buns on Q Pax: Shiplap, Hop Along, Lake Life, Thriller, Nebs, Lego, Velvet, Nomad and our girl Stella! Disclaimer / WarmUp Partner Up: 100 pushups 200 sprinter sit ups 300 squats / tricep extension combo (how ever you wanted to wok it) while your partner is doing the… Continue reading Simple yet Effective – Doras!
Where: The Anchor Q: Hot Buns Pax: Shiplap, Fromagge , Hop Along, Hocus Pocus, Lady Vol, Mad Dog 5 Rounds of Tabata / 3 exercises per tabata / each exercise 20 seconds each, no rest in between until all 3 are completed / 30 second rest Round 1 Inch worm into pushupMtn Climbers Push up… Continue reading Stronger Then Yesterday Tabata Style
Wednesday, June 3 Q: Lakelife Where: The Anchor Pax: Hot Buns, Hop Along, Shiplap, Glammy, Lady Vol, Hocus Pocus, Nomad and Stella the wonder dog! Disclaimer / Warm up Repeat each round 2x with run in between Round 1 50 jumping jacks 40 Mountain Climbers 30 Squats 20 Walking Lunges 10 PushupsRun… Continue reading LakeLifes Sink or swim!
Where: The Anchor Q: Hot Buns Pax: Hop Along, Fromage, Hocus Pocus Disclaimer / Warm Up 3 Big Sets with a Sprint after completing each set SET 1: 10 BURPEES 15 PUSH UP W/ PLANK WALK TO THE SIDE 20 SQUATS 30 REVERSE CRUNCHES SPRINT SET 2: 50 HIGH KNEES (2 is 1) 10 PLYO… Continue reading Short Circuit!
Where: The Anchor Q: Hot Buns Who was there: Shiplap, Hop Along, Lake Life, Webster The Thang: 50 Crunches 1 min run 20 push ups 1 min run 50 squats 1 min run 50 crunches 1 min run 20 push ups 1 min run 50 squats 1 min run 1 min plank 1 min Mtn… Continue reading It’ll only take a min!! You can do it!
Sat, Oct 26, 2019, The Chapel Q: Hot Buns Pax: Fromage, Ranger, Nomad, Snapshot, McQueen, Lake Life, Glammy, Duchess The Thang: Ypull be running through 11 stations (light posts). You’ll ladder down the same exercise at each station. Starting at 11 pushups, run to the next light and do 10, run to the next light… Continue reading Route 66
When: Wed, Oct 2, 2019 Q: Hot Buns Who: Shiplap, Hop Along, Giant, Lady Vol Disclaimer / Warmup The Thang: Set up 6 cones (cards 1-6 will be running suicides only). After each suicide is completed, grab your bands and do 10 Lateral Pulls (pull w/elbow extended backwards for a back workout) in cadence. Cards… Continue reading Feeling HOT HOT HOT
Q: Hot Buns Who was there: Fromage, Shiplap, Scrubs, Giant Disclaimer / Warm Up The Thang: Get your timer, your gonna need it! Set 1 x 3 Plyo Lunges w/weight to collar bone (30 sec) 5 second rest Plyo lunges w/weight to collar bone (10 sec) 5 sec rest Plyo lunges w/weight to collar bone… Continue reading Plyo Burner!!