Date: 7/21/22 Location: OTB (@ Sea Island Park) Q: Shook PAX: Anchor, Betty C Warm up: Praying Mantis, Daisy Pickers, Toy Soldiers The Thang: PAX run 1 mile loop, stopping every 1/3 mile to do a strength training exercise using exercise bands. 1. Bicep curls (12 reps x 3) 2. Arm extensions 3. Shou
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Backblasts from an OTB
Here are the backblasts specific to the OTB locations offered on different mornings/nights!
OTB (off the books)
Disclaimer, Warm up The Thang: At each stop/bench around the loop, PAX do 45 sec of 1st exercise and then add 45 sec of next exercise (including 45 sec of 1st exercise) at each stop . Continue around the path, adding on another 45 sec exercise. merkin merkin, j-lows merkin, j-lows, pulse squats me
Date: Sept 7, 2020-Labor Day OTB Location: University of Memphis Q: Beats Pax: Chill Pill, Azul, Arcadia WARM-O-RAMA: Butt kickers 15 Pulse squats 20 Daisy pickers 10 Praying mantis 10 THA-THANG: Part 1: Run up 4 levels and stairs down lunge-lunge-squat til all-in 1 min lunges 20 merkins-on you
Valentines FIA Date: 02-14-20 Location: Sea Isle Q: Bookworm PAX: Betty C, Gilly, Power Warm up: (RPM ICE) Jumping jacks IC X 15 Huggies IC X 10 Toy soldiers X 10 Praying mantis X 10 The Thang: Crush the “Valentines” workout by completing each exercise for 1 min (with minimum goals for each one
Date: Friday, November 15, 2019 Location: OTB Sea Isle Park Q: Power Pax: Chill Pill, Squirrel, Beats, Gilly Warm Up: Huggies, Praying Mantis, Daisy Pickers, Arm Circles The Thang: Pax took turns picking the path and did the exercise chosen together. We kept going until time was up. We got throu
Date: 10/23/19 Q: Gilly PAX: Beats, Power, Betty C Warm-O-Rama jumping jacks ICx20 high knees ICx15 huggies ICx10 arm circles ICx10 backwards ICx10 praying mantis ICx10 THA THANG Dora 3-2-1 P1 works while P2 ran from pull up bars to stairs, up stairs down stairs and back, swapped spots - rinse
Date: 6/14/22 Location: Rush Q: Shook PAX: Coastie, Shook Warm up: (all x12) arm circles, crockpot squats, high knees, toy soldiers The thang: All pax line up in a straight line with weights set here. Our mats were placed a short distance away up. You will do 15 reps of a strength move followed
Date: 2/4/21 Location: OTB Q: Frenchie PAX: 3--S'mores, Arcadia, Shakes Disclaimer/Covid Disclaimer Warm Up: Crockpot squats x10 IC Jumping Jacks x10 IC Daisy Pickers x10 IC Arm Circles F x10 IC, B x10 IC Mosey 1 lap around parking lot Tha Thang: PAX will complete each exercise for 1 minute (
6-26-20 Q: Bookworm Location: The Island PAX: Chill Pill, Bow Wow, Beats, Hutch, Power, Betty C, Goggles, and Welcome Cat Nap! Disclaimer Warm up: -Praying mantis IC x 10 -Jumping Jacks IC x 10 -Toy soldiers IC x 10 -Daisy picker IC x 10 The Thang AMRAP each set—7 min; Goal: do each set at l
Date: January 17, 2020 Location: Sea Isle Q: Bookworm PAX: Gilly, Betty C, Beats, Power Warm up: (10 reps IC) Daisy pickers, toy soldiers, Huggies, jumping jacks The Thang: Tabata 20 secs each move, 10 secs rest between, repeat each Tabata 4 times Tabata 1: Skaters, burpees (challenge with push
Date:Nov 1, Sea Isle (OTB), Q: Betty Crocker PAX: Warm up: butt-kickers, arm huggers, jumping jacks, runner's stretch The Thang: Divide into 2 teams (easy this morning!) Across the parking lot are 2 containers with pieces of paper that have a letter on one side and and an exercise on the
Date: Oct 16 Location: UofM Track Q: Gilly PAX: Power & Chill Pill Warm-O-Rama jumping jacks ICx20 toy soldiers ICx10 arm circles ICx10 backwards ICx10 Tha Thang Burpees & Lateral raises 5-10-15-10-5 1 1/2 lap Pull ups & monkey humpers 10-15-20-15-10 2 1/2 laps DB Russian twist & side lunges 15-
Location: Rush Date: 5/10/22 Q: Shook PAX: Nell Warm up: stretching, Daisy Pickers, Arm circles The Thing: Round 1 A. 20 step taps, 20 step ups, 10 step jumps, 10 split squats, 20 stair climbers, 10 calf raises - STAIRS single step run up the stairs B. same as above - STAIRS double step run up the
Date: Sept 9, 2020 Location: OTB Poplar Estates Q: Beats Pax: Betty C, Chill Pill, Sharpie WARM-O-RAMA: 30 sec of each move: Jumping jacks, butt kickers, praying mantis (side lunges), squats, stretch THA-THANG: Part 1: Jog down first street (could be to a cone too) (around 30% of max effort) R
Date: Friday, March 6 Location: The Island Q: River Rat Pax: Dumpling, Power, Betty C, Beats The Thang: -Welcome and Disclaimer -Warm up: Toy Soldiers x 10, Jumping Jacks x 10, Butt Kickers x 10 all in cadence As PAX arrived, their name was placed in a cup. There was also a cup of exercises.
Date: Friday, November 29 Location: Sea Isle Park Q: River Rat PAX: Arcadia, Meche, Beats, Betty C The Thang: We warmed up with jack punches, smurf jacks, hinge and twists, and squat pulses. In honor of my 1 year FiA-versary, I took my first ever workout and revamped it a little. For each letter