Rock the Body
7 Rocked-the-body at Ground Pounder. Grateful for the cool mist. warm up: GM, WMH, Windmill, Frankenstein, Arm Circles, large rock & 2 small 3 rounds w large rock – curls, […]
Entries by Pumpkin Spice
Rock the Body
FNGs: Warm Up: The Workout: Mary: Announcements: T-Claps (Recognition): Prayer:
Some can jump rope
FNGs: None Warm Up: GM, DP, WMH, Arm Circles/Seal & Overhead Clap The Workout: Three Rounds each circuit. 10 count or 5 each side each exercise. Someone was always on […]
Avoiding the ice
FNGs: None Warm Up: Four corner mosey around HS with GM, WMH, Merkins, Arm Circles The Workout: Mosey to Amphitheater. Groups of Three. Pax 1: 5x Derkins, Erkins, Step Ups […]
Best Crazy Ivan of 2025 so far
FNGs: None Warm Up: SSH, GM, Arm Circles, Take a lap. The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, […]
Pumpkin Spice Anniversary Q
FNGs: None Warm Up: March in step, GM, SSH, HB, IW, DP The Workout: 2 Rounds 40 secs on; 20 sec rest; 1 Round 20 secs on; 15 sec rest […]
Last minute Q
FNGs: None Warm Up: GM, WMH, Frankensteins, SSH, Night Clubs, Arm Circles, Seal & overhead clap. The Workout: Circuit 1: Grab a rock; 3×10 count in cadence (OH Press, Triceps, […]
Back Blaster
FNGs: We met Nate who was out for a walk. He may join us next week. Warm Up: GM, WMH, SSH, Arm Circles, Michael Phelps The Workout: With Kettlebell, took […]
The Name Game
FNGs: None 3 Bootcampers; 2 Ruckers Warm Up: Carry coupon to shelter, Good Morning, Arm Circles, WMH The Workout: #1 Two Rounds with Coupon (KB or Dumbbell) x 10: Curls, […]
Some mosey. Shoulders, Chest, Legs Oh My!
FNGs: None Warm Up: Mosey to The Block garage, SSH, GM, Arm Circles, Seal Clap. The Workout: Three Rounds: 15-10-5 Reps Inverted Rows, Carolina Dry Docks, Squats, Mosey to Amphitheater […]