PAX: Grovetucky, Mogul, Brain, Ball Bearing, Bo Shembeckler
Warm up with cotton pickers, squat folds, Rash stretch, spinal twist, frog bridge, frog, crab reach, and shin boxes
The Thang: 4 hill runs follow by 20 pushups of a different type: pike, military, wide, and standard
Leg blasters x 7 sets (10 air squats, 10 lunges, 10 plyo lunges, 5 squat jumps, 20 second break)
Mosey back to flag for some LBC’s, Plank, and down dog.
QIC: Rash Pax: Grovetucky, Bo, Mogul, Dimon, Bootleg, Maria
COP: 30 Side straddle hop, 20 air squats, 20 zombie walks, 20 sun gods, 20 discus squats
The Thang: 4 rounds of tabata (20sec on 10sec off, 8 times) followed by a lap on the track
1. Air Squats 2. hand release pushups, 3. box jumps 4. Burpees
Cool down with some stretching: down dog, rash stretch, groin stretch, pistol stretch
Congrats to Mogul for putting up the biggest number.
Join us for a Tabata inspired workout. This should be super easy. It’s only 20 seconds…..
QIC: Rash. PAX: Grovetucky, Mogul, Mariah, Teach
30 side straddle hops, 25 squats, windmills, pistol stretch
Mosey to the pit with weights
The Thang: 8 exercise circuit, 30 sec each, 4 rounds, alternating arms
Alternating Handcuff plank
One leg balance stick
Body weight windmill
Kneeling 1 arm swing
Finished with 10 min of stretching: down dog, up dog, sitting hamstring stretch, rash stretch, shoulder stretch
Mosey back to flag where Grovetucky prayed us out.
Sweet 16 Workout, aka Spring Forward, aka Spring Break, aka Back in Black
AO: Camp Willis
PAX: @Maria, @schembechler, @crossxgrain, @bootleg, @dimon, @teach, @brain, @jumper, @teach
Warmup with a Monday morning stretch routine: Down dog/calf stretch, cross leg hammy stretch, quad stretch, Rash stretch, sungods
1/4 lap run and plank after each exercise
16 Bleacher climbs
16 Hand release pushups
16 Long jumps
16 Dive bomber pushups
16 Rotating box jumps
16 Chin ups
16 Squat jumps
16 Lateral shuffles
16 Diamond pushups
16 Jump knee tucks
Mosey back to flag, for 16 Merkins, 16 WW1’s, 16 Am Hams, and 16 Crunchy Frogs
Join us Monday morning for my V-Q March Madness themed workout I call the sweet 16.
In my best Dickie V voice “It’s going to be AWESOME BABY!”