10/13/2021 - The Senior Class - Mako’s 1st Bite!
Warmup: Neck stretches, Abe Vigodas, cotton pickers, World War I sit-ups Walk a lap. Curls for the girls, triceps extensions,, bent over rows, clean and press, Merkins, DIPs, arm burners…
Pax: Waterboy
07/13/2021 - The Swamp - I Walk the Line
AO: Bill Faye Workout: “I Walk the Line” 5:30a Welcome NJ LEO NOT PROFESSIONAL Listen to Body & Modify Warm-ups “I walk the Line”: Choose a Parking Space Line…
06/17/2021 - The Silverbacks - Grounds for Defense
AO: Barnett Workout: Boot Camp Title: Grounds for Defense * Will be on the ground * Bring towel, change of shirt & pants 5:30a NJ LEO…
05/19/2021 - Expansion - Getting started
Explain F3, disclaimer, mission, core principals, motto Goals- flexibility, cardio, strength, balance and core the thing- breathing and stretches, head circles, good night, good morning, Abe vigoda,low back twist, cobra…
05/04/2021 - The Swamp - Stomp Around the Swamp
Introduction Disclaimer Warmup Good Mornings IC x 10 SSH IC x 10 Krab Cakes IC x 10 Shoulder Taps ICx 10 Cotton Pickers x10 IC The Thang YHC set up…
05/11/2021 - The Swamp - CLIMB
14 men CLIMBed this morning. warmups: SSH, hillbillies, sumo squats, arm burners, butt kickers, don Quixote’s, tenn. rocking chairs, dancing bears, high knees the CLIMB- Crab Cakes, Lunges, Imperial Squats,…
04/29/2021 - Row the Boat - Brick workout
WELCOME AND DISCLAIMER: We circled up in the parking lot and it was here that I welcomed everyone to Row the Boat! I announced that I was not a professional…
04/22/2021 - - For Love he left the 99
It was an unseasonably cold morning in the gloom, but that is ok because we kept moving. Started off with a warm up of the following exercises. Joe Lewis IC…
04/13/2021 - LC105 - 4 Corners of 11’s
Intro Disclaimer Warmup SSH x20 IC Arm burner x10 IC’ Cotton Pickers x10 IC Flutter Kicks x10 IC The Thang Follow Me to the Court House. We split into two…
03/03/2021 - Splashin Woodies - The hills are alive
Hill Workout SSH x 10, Squats x 10 Strategies for running hills run .5 mile to west road one mile Loop. Oyo most did 3 laps back to splashing woodies…