Workout Group — about 20 people showed up. Warm-up — Standard warm-up skips, carioca, shuffles, backward push, etc. Dynamic Flexibility — Standard fair — lunges, inchworms, etc. Work — 4 movement circuit — continuous movement for 15 minutes Basketball court suicides with 2 pushups on each lineBlastoffs 6 on each legSupine Hip March 10 on…

Workout group about 15 or so people showed up. Warm up Standard medicine ball warm up. Passes, slams, putts and tosses between partners. And a round of Dynamic Flexibility movements — walking lunges, inchworms and so on. Work Out 25 minutes Various calesthenics with a medicine ball, hops, squats, good mornings, push ups and planks…

Warm Up Tiger PushupsCrucifixionScorpionsReverse walking lunges hands overheadHigh knee walk, Lunge with quad stretchWalking knee outLunge with a double twistSuperman walkKick walk Work Out so to speak 20 minutes of treadmill intervals Core3×24, 4 way neck machine, 1203×20, Hyperextensions3×20, hanging knee raises3×20, push pull, 603×20, cable crunches, 150 Actually I messed around with reverse hyperextensions,…

Warm up15,12,10OHS — naked 0-barSitupsHyperextensionsBardipspull ups Work out as we will generously call it3, rounds Spectrum Squats (Vern Gambetta) 30 second isometric hold at parrallel >>Isometric6 reps OHS — naked o-bar >>Resistence6reps air squats– fast >> Dynamic8 reps jumping air squats >>Ballistic 8 reps Glut-ham raise 10 minutes on the treadmill Core1×204 way neck machinecable…

Workout Group about 20 people showed up. Warm upA long version of the standard warm up. Lots of skipping and shuffling and so on and lots of dynamic flexibility. WorkoutWhere I’ve been feeling wrong, I broke of after the warmup and just did 20 minutes of intervals on the treadmill, 80 seconds 3mph, and 80…

Work out group about 15 or so today. Beautiful, 50 degrees and sunny. Warm upTypical warm up, skips, and so on.Dynamic flexability. WorkSuicide Monday, various suicides, Bear Crawls, run, lateral shuffle, carioca, etc…. for about 30 minutes. 10 minutes continuous work, 4 push ups, 4 pull ups Being upside down for Bear Crawls was nearly…

Warm-up8, 10, 12OHS — empty O-barSitupsHyperextensionsBardipsPull upsReverse walking lunges hands o’head Work Treadmill Intervals, 80 seconds 3mph, 80 seconds 7mph, 20 minutes Core3×204 way neck machine, 150#Cable crunches, 150#Cable push pull, 60#HyperextensionsHanging knee raises Light weight work out, but, I felt fine during and after so that was refreshing. “J” was working with one handed…

Work out group, about 14 people showed up. All medicine ball. Medicine ball partner warmup. Pre-WorkX-box partner Work“Moose”, a version of wall ball and “Pig”. Medicine Ball Tennis, with teams. All good fun ’till somebody loses an eye. Felt pretty ok with todays activities, during the workout, little off after words but not too bad.

Warm-up 15, 12, 9 OHS — empty O-barSitupsHyperextensionsBardipsPull upsReverse Walking Lunges, hands overhead Work, 3×15OHS, 89#Dumbbell swings, 35#Assisted Pull ups Core 3×204 way neck machine, 120#Cable Crunches, 150#Cable Push Pull, 60#Hyperextensions Felt a little better, but still not 100%.

Workout group. 2 folks showed up. Both feeling kinda ick but forced ourselves through most of it.General warm-upVarious skips w/arm swingsCarioca, l, rForward Shuffle 2left, 2rightBackward shuffle 2left, 2rightHips in shuffleHips out shufflePuddle hopsBackward pushButt kicksJogging heel slapsJogging instep slaps StretchTiger PushupsCrucifixionScorpionsReverse walking lunges hands overheadHigh knee walk, Lunge with quad stretchWalking knee outLunge with…