07/02/2021 - - Harder than it sounds !!
Warmup Cotton pickers – 10 Stretches Side strattle hops – 25 In honor of July 2, we’ll do 7 rounds of 2 exercises, followed by 2 rounds of 7 exercises.…
AO: The Floodzone
05/03/2021 - The Floodzone - I can’t hear you over the sound of my Freedom!
It’s getting within close to a month of the 1776 CSAUP and today proved once again that it’ll be no joke. We were able to get through 3 rounds of…
03/29/2021 - The Floodzone - Kettle Bells w/ Curl Focus, and “Carlton Dance”
Workout Focus: KETTLE BELL TABATA w/ Curl Focus, and the “CARLTON DANCE” 5:30 NJ LEO NOT PROFESSIONAL Listen to Body & Modify No First-timers Warm-ups (5 min): Side-to-Side (4-pt:…
03/22/2021 - The Floodzone - 40 Minute Tabata
Warm Ups Arm Circle Forward 10 Cadence Arm Circle Backwards 10 Cadence Good Mornings 10 Cadence Side Straddle Hop 10 Cadence Butt Kickers 10 Cadence High Knees …
02/15/2021 - The Floodzone - The Three Amigos
The time was getting closer to 5:30. I was thinking to myself man we are going to have to do so many burpees when everyone rolls in a few minutes…
02/08/2021 - The Floodzone - Gopher, is your watch working right?
It was a brisk 28 degrees here in Kinston, but that didn’t stop these men from getting after it and trying to work off the calories from our Super Bowl…
02/01/2021 - The Floodzone - Rap it up
Welcome and Disclaimer Warmup SSH x 15 (IC) Cotton Pickers x 10 (IC) Arm Burners x 10 (IC) kettlebell halos x 10 (IC) The Thang: Started by doing some 11s…
01/25/2021 - The Floodzone - AM vs. PM
Nothing like hearing on slack and text messages about those who are HC (hard commit). A little rain comes down and then all of a sudden alarm clocks get set…
01/18/2021 - The Floodzone - Killer KBs!
Warm Up The Thang 1. Unilateral Dead Lift & Low Row x 15 OMD KB Swings x 1 min 2. Rev Squat with Upright Row x 15 OMD Bilateral Upright Row…
01/11/2021 - The Floodzone - Site Q forgot to get a Q this week
So it was about Wednesday last week when I realized I didn’t have anyone to Q this week at the Flood Zone (I’ll blame it on Covid) so instead of…