When: Tuesday, March 2, 2021; Q: Jolt; PAX: Ranger, Nomad, Summertime, Luna, Atomic, 007, Defender, Hawkeye, McQueen, Canvas & Mentor! Disclaimer, Mobile Warm-up The Thang: 4-minute sets, two exercises per set, alternating between each exercise for 30 seconds. Rest or run between each set. 1: Side shuffle & touch down / Dive-bombers; 2: Heisman runners… Continue reading 30-Second Sweat Sessions
When: Tuesday, February 23, 2021; Q: Jolt; Pax: Canvas, Hawkeye, Atomic, Ranger, Luna, Dig, Summertime, McQueen, Defender, Mentor & Rogue! Disclaimer: I am not a trained professional. Modify, modify, modify! Mobile warmup The Thang: 30-minute EMOM as follows: Minute 1 - 10 burpees, 2 - 15 supermans with heel beats, 3 - 10 burpees, 4… Continue reading Burpee Bonanza II
When: Saturday, February 6, 2021; Q: Jolt; Pax: 007, Hawkeye, Luna, Summertime, Ranger, Canvas, Atomic, Aria, Mixed Tape, Grizzly, Codelier, McQueen & Page Turner. Disclaimer, Warmup: jog, dynamic stretches The Thang: Tabata-style sets (20 seconds of work/10 seconds of work/8 rounds), doing each exercise in cadence. Run or 25 cadence jumping jacks between each set.… Continue reading Cadence Crusher
When: Monday, December 7, 2020; Q: Jolt; PAX: Proton, Tinkerbell, Nala, Yee-Haw, Windy, Atomic, Hop Along, Shiplap, Micro, Fromage, Hocus Pocus, Nomad The Thang: Tabata sets (8x 20/10), each one followed by a one-minute cardio burst. Tabata sets: X extension squats, lateral lunge to balance, single leg squat to plank walk-out, plank variations, plié squat… Continue reading ABCs-Agility, Balance & Core II
Date: 11/11/20; Q: Jolt: Pax: Shiplap, Nomad, Micro, Windy, Hop Along, Fromage, Charcoal, Hocus Pocus, Package, Nala; Disclaimer; Warmup. The Thang: Eleven sets, 3 minutes each, consisting of six 30-second rounds. The rounds: (1) Side plank with leg raises; (2) Bulgarian split-squats; (3) Push-ups / Cardio; (4) Pistols; (5) Side step-ups; (6) Dips / Cardio;… Continue reading Happy Veteran’s Day!
When: October 24, 2020; Q: Jolt; PAX: McQueen, Luna, Mentor, Ranger, Frenchie, Grizzly, 007 and Aria; Disclaimer: Work at your own pace and modify if necessary. The Thang: Four rounds per exercise, 30 seconds on / 10 seconds off / 30 seconds rest between exercises, 12 sets, Roxanne to finish. Rounds are as follows: (1)… Continue reading A Wet, Weighty Workout
When: September 30, 2020; Q: Jolt; PAX: Micro, Charcoal, FNG Franc, FNG Firecracker; Disclaimer: You do you; Warmup: Jump rope, high knees, booty kickers, hip openers The Thang: Five sets of two exercises, each exercise for 45 seconds with a short 20-second rest between each set. Set 1: Thrusters and runner lunges; Set 2: Bird… Continue reading Heart Rate Hijacker
When: Saturday, August 29, 2020; Q: Jolt; Pax: Atomic, McQueen, Hawkeye, Dig, Summertime, Duchess, 007. Disclaimer: Work at your own pace and modify if needed. The Thang: Two ladder-style sets, each with 4 exercises and 4 rounds. Round 1: Complete each exercise for 15 seconds with a five second rest between each; Round 2: 30… Continue reading For the Love of Ladders
When: 6/27/20; Q: Jolt; PAX: Aria, Canvas, Luna, 007, McQueen, 180 Disclaimer: I am not a training professional. Go at your own pace and modify if needed. The Thang: 5-minute AMRAP rounds, DORA style (partner 1 runs while partner 2 completes exercises, most of which involve the parking lot curbs), with a long, nasty hill… Continue reading Saturday, June 27, 2020
Date: June 16, 2020; Q: Jolt; PAX: Summertime, Rescue, Hawkeye, Canvas, Ranger, Luna, McQueen, Dig, Rogue, Aria Disclaimer: I am not a trained professional; I just like to boss people around. Workout at your own pace and modify if needed to stay healthy. The Thang: WE DID 100 BURPEES! After a slow burpee-inspired warmup we… Continue reading Burpee Bonanza
