Daylight Savings – from Vagabond
BLIMPS: Everyone does exercise while the timer runs stair circle coupon rifle carry Jump rope to 300 reps with partner while pax planks Bear crawl face off Pax Choice Sunday Mornings +1
Surge
King T.U.T. – from Triple Shift
In 1977, the King Tut exhibit was held at NOMA and was the inspiration for today’s workout. No, we didn’t walk like an Egyptian, perform a camel crawl, or did the mummy move. TUT for today means Time Under Tension (think low and slow) which is the most efficient way …
Cold Play – from Vagabond
Music Coldplay Pumpkins around museum race – hand off chain, holder is stationary Jump rope, LBCs, step ups, 5 burpees, run corner route 80 40 20 5 60 30 15 5 40 20 10 5 Frisbee Toss closest to the pumpkin Closest nothing but calls penalty for furthest and everyone …
The Renni Rides Again – from Fracsac
4 Pax strong at the Renaissance. Warmup with regular stuff facing the bacon. Route 66 with burpees at the light posts. Follow up with some ring of Fire at the Singing Oak. Stopped off for step ups and dips on the board walk, then ‘mericans at the steps of NOMA. …
Deep Sea Diver Down then Up and Up – from Heisenberg
Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20 Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the …
Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift
Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make …
Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift
Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make …
Tabata with the Bert Kaempfert Orchestra – from Heisenberg
Warmup – In Cadence – Imperial Walkers 20, Grass Grabbers 15, Windmills 15, Arm Circles 11, SSH 31, 8-Count Body Builders – 10 The thang 10 stations 40 second workout with 20 seconds to rest and move. 1.Curls – 30 lb ruck, 2. Flutter Kicks, 3. Kettle Bell Swings 4. …
Stations of the Cross – from Rudy
The usual Good Friday beat down. Lets take a walk with Jesus, reflect upon his suffering and offer a bit of our own suffering along side his. Quick warmup, then head across the street to the green grass. There will be no mountain today, no running. Just a quick warm …