11/07/2023 - Swamp - You Got to Coordinate!
Warm-a-Rama 10 Count, in cadence Overhead Claps Air Presses Seal Claps Moroccan Night Clubs Arm Circles, Reverse Imperial Soldiers American Lunges Squat Twist (or squats) High knees Side Straddle Hops…
Warm-a-Rama 10 Count, in cadence Overhead Claps Air Presses Seal Claps Moroccan Night Clubs Arm Circles, Reverse Imperial Soldiers American Lunges Squat Twist (or squats) High knees Side Straddle Hops…
5 pax gathered on this beautiful morning,last day of day light savings time for this beatdown.Started with warm-up which featured Dr. Joe’s Nitric oxide dump exercises to lower BP,also motivators…
Conditions: Cold, High 30’s, Dry, and Clear Sky Disclaimer agreed by all Warm-up: Stretches to Right Ankle, Left Ankle, Middle, Grass Pickers (10 IC), Monkey Humpers (10 IC), Mericans (10…
Intro and disclaimer given and accepted by all PAX on this Halloween day, beautiful balmy weather for a hallow beatdown, somewhere around 40F. Warmup : HUGGY BEARS ABE VIGODAS Toy…
Warm-o-rama introduced with 2 Cor. 4:16, 5:1-3 while RIP, shadow boxers. Imp walkers, grass pickers, world’s greatest stretch, revolved low lunge, introduced lying ham string stretch, side straddle hops, Abe…
Warmup:Dr. Joe’s Nitro Oxide Dump,20 squats,20 circular arm swings,20 static forward marches ,20 shoulder press.The Thang: a shortened version of Iron Pax week 2, Indianapolis’ Cindy.5 rounds.Round 1,5 merkins,5 Thrusters,5…
Warm up Casey Cassems, Imperial Walkers, Arm Circles (Forward/Backwards), Huggy Bears, SS Hops, Burpee’s, Merkins, Mountain Climbers, Peter Parker’s moseyed around the outside of park and back to the pavilion.…
Another Day at the Park Warm-a-Rama Reach for the stars, 5, OYO Neck rolls, 5 each directions, OYO Trunk rolls, 5 each directions, OYO Overhead Claps, 10, IC Air Presses,…
Warm-Up: x10 reps IC (5 min) SSH Goof Balls Half Jacks Plank Jacks Leg Jacks Mountain Climbers Jack Presses Crab Kicks Power Jacks Workout: set a tabata timer for…
“10 Best” Redux. Had so much fun at the Ranch, decided to share it with the Swamp PAX. After watching this informative vid from the Fit Father Project on the…