where: Anchor / Sat April 10, 2021 Q: Hot Buns Pax: Nomad, Micro, Paintbrush, Package, Tinkerbell, Freestyle, Cookie, Nala, Pipes, Windy, Fromage, Tiger and Shiplap Warmup / Disclaimer 6 sets of exercises / 3 exercises in each set / 3 rounds each / 30 seconds each exercise/ 30 second rest after each set complete Plank… Continue reading 3 x 6 and that’s it!!
Where: The Anchor When: Wed, March 31, 2021 Q: Hot Buns p Pax: Doc, Tinkerbell, RapKing, Hop Along, Nomad, Nala, Micro, Windy Disclaimer / Warmup At the beginning, everyone takes turn doing 20 pull-ups. While each one does pull up, we rotate a cardio of everyone’s choice. Workout: 6 sets of 2 exercises, 30 seconds… Continue reading Cardio / Strength Burner
When: Saturday, Mar 27, 2021 Where: Anchor Q: Hot Buns Pax: Nomad, Nala, Sriracha, Shiplap, Micro, Cookie, Palmetto, Tinkerbell, Hibiscus, Doc, Tiger, Paintbrush, RapKing, Fromagge, Sumemrtime, McQueen, Purl Disclaimer / Warmup 4 sets of 11 hiccup burpees Pull up bars. While one athlete is doing 22 pull ups, the rest of the Pax would do… Continue reading Ring of Fire Birthday workout!!
Where: Anchor when: Wednesday, Mar 17 Q: Hot Bums Pax: Shiplap, Jolt, Micro, RapKing, Tinkerbell, Doc, Fromage, Nala WARM UP LADDER UP AND THEN DOWN: 30 sec each exercise / 20 sec rest after each set Squat w/weight Squat w/ weight, Lateral Band PullSquat w/ weight, Lateral Band pull, Push-ups Squat w/ weight, Lateral Band… Continue reading St Pattys Day ladder and shuffle
Saturday, Dec 19, 2020 - The Anchor Q: Hot Buns Pax: Micro, Lake Life, Nomad, Purl, Cross Rail, Proton, Tinkerbell, Shiplap, Package, Windy, Hocus Pocus, Hop Along, Mentor Disclaimer / Warm Up the Thang: 6 sets of 2 exercises. 30 seconds each nonstop, repeat 3 times for a total of 3 consecutive minutes. Rest for… Continue reading Apples (core) & Bananas
Where: The Anchor When: Oct 10, 2020 Q: Hot Buns Pax: Shiplap, Tiger, Micro, Windy, Spike, Fromage, Nomad, Nala The Thang: 6 sets / 2 exercises per combo / 30 Second each exercise consecutively / 20 second rest after each combo complete Fast Feet / High KneesSquat hold w/ weight sequence (press out, in, out,… Continue reading Strength / Cardio Combo
where: Anchor, Sept 1, 2020 Q: Hot Buns Pax: Shiplap, Hop Along, Micro, Nomad, Lake Life, Fromage, Froyo, Rapking The Thang: A / B alternating workouts. 30 seconds each for 3 minutes total COT / INSPIRATION 180 degree jumps (30 seconds) / Lunge w/ a twist (30 seconds). Rotate every 30 for 3 minutes V… Continue reading Easy as A / B and 1.2.3 😉
Q: Hot Buns where: Anchor Pax: Jolt, Lake Life, Windy, Rapking, Package, Shiplap, Lego, Velvet, Hop Along, Nomad, Micro, Froyo, Fromage Disclaimer 9 sets / 2 exercises / alternating 30 seconds each / 3 minutes total High Knees / Squat w/weights lift Curl to Press / Mtn Climbers Burpees / Chair Pose (hold squat w/arms… Continue reading Counting to 9: Strength Mode!
When: Mon, Aug 10, 2020 where: Anchor Q: Hot Buns Pax: Nomad, Shiplap, Jolt, Micro, Hocus Pocus, Velvet, Hop Along The Thang: 9 stations; 3 min total, 2 exercises each station, each exercise 30 sec then rotate. Complete 3 full minutes at each station, alternating every 30 seconds between exercise A / B Until 3… Continue reading 3 Minutes A/B
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