Author Archives: Punk Rope

Beastanetics Workout: 12/13/12

4 sets x 20 sec + 20 sec recovery
1.    Warm-up
2.    Run around 18-yard box
3.    Side Step & Touch
4.    Scissors Jumps
5.    Burpees
6.    Skaters
7.    Staggered squat jumps
8.    400 meter run | 200m | 100m
9.    Knee to chest, lunge, walk, and wave (60 sec)
10.    Plyo push-ups
11.    Cooldown

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Beastanetics Workout: 12/6/12

Beastanetics Workout: 12/6/12

4 sets x 20 sec + 20 sec recovery
Warm-up
Backpedal & run (18 yards)
Carioca (6 yards)
Tuck Jumps
Slapping Hands
1 Leg Hop (18 yards)
Frog Jumps
400 meter run | 200m | 100m
Lunge & Twist (60 sec)
Bodybuilder Push-ups (4 x 20 sec)
Cooldown

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Beastanetics Workout: 11/29/12

Beastanetics Workout: 11/29/12

4 sets x 20 sec + 20 sec recovery
1.    Warm-up
2.    Shuttle run (6 & 18 yards)
3.    Lateral shuffle & touch (6 yards)
4.    Broad jumps (18 yards)
5.    Plank slalom
6.    Gallop (18 yards)
7.    Squat jump jacks
8.    400 meter run | 200m | 100m
9.    Reverse walking lunge (60s)
10.    Super plank (4 x 20 sec)
11.    Cooldown

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Beastanetics Workout: 11/15/12

Beastanetics Workout: 11/15/12

4 sets x 20 sec + 20 sec recovery
1.    Warm-up
2.    Backpedal & run (6 yards)
3.    Carioca (18 yards)
4.    Butt kickers
5.    Break dance
6.    Extended skip (18 yards)
7.    Squat jumps
8.    400 meter run | 200m | 100m
9.    Reverse lunge (60 sec)
10.    Push-ups (max set)
11.    Cooldown

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Beastanetics Workout 11/11/12

Beastanetics Workout 11/11/12

4 sets x 20 sec + 20 sec recovery

1. Warm-up
2. Side step & touch
3. Tires
4. 1-leg hop
5. Star jumps
6. Burpees
7. Plie squat jumps
8. 200 meter run
9. 100 meter run
10. Super plank (4 x 30 sec)
11. Cooldown

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Results of the Inaugural Beastanetics Games

Results of the Inaugural Beastanetics Games

Beastanetics Games 11/3/12:
Final Team and Individual Results

Click here for event photos

TEAM SCORING
Beastiality: 31
Roguey Fogies: 18
Readiness Squad: 9
Chilly Cold Fresh: 8

EVENT RESULTS

BROAD JUMP
Tim Kafalas: 8′ 1″
Tomer Grassiany: 7′ 8″
Rich Mudge: 7′ 7″
Scott Jackson: 7′ 1″
Joe Katz: 6′ 8″
Jeff Wood: 6′ 8″
Sahy Lalime: 6′ 5″
Sarah Grass: 6′ 5″
Heather Wagner: 6′ 0″
Shawnette Proper: 6′ 0″
Chelsea Deklotz: 5′ 3″
Rita Wozniak: 3′ 9″

WHEELBARROW RACE
Roguey Fogies: 8.94
Beastiality: 9.0
Chilly Cold Fresh: 10.18
Readiness Squad: 10.35

RUBBER CHICKEN SHUTTLE
Roguey Fogies: 133.78
Beastiality: 134.13
Readiness Squad: 1:35.05
Chilly Cold Fresh: 1:47.29

BURPEES
Sahy Lalime: 30
Sarah Grass: 30
Joe Katz: 29
Tomer Grassiany: 29
Heather Wagner: 29
Tim Kafalas: 25
Jeff Wood: 25
Chelsea Deklotz: 24
Shawnette Proper: 23
Rich Mudge: 22
Scott Jackson: 22
Rita Wozniak: 14

3 x 400 METER RELAY
Beastiality: 3:39.82
(Sarah 1:18.51, Sahy 1:13.88, Tomer 1:07.43)

Readiness Squad: 4:07.49
(Scott 1:18.69, Chelsea 1:32.75, Joe 1:16.05)

Roguey Fogies: 4:11.37
(Heather 1:32.38, Jeff 1:19:58, Tim 1:19.41)

Chilly Cold Fresh: 4:46.30
(Shawnette 1:36.24, Rita 1:47.81, Rich 1:22.23)

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Beastanetics Workout: 10/23/12

Beastanetics Workout: 10/23/12

BEASTANETICS – 10/23/12
4 sets x 20 sec + 12 sec recovery
1.    Warm-up
2.    Run around 18-yard box
3.    Side Step & Touch
4.    Scissors Jumps
5.    Burpees
6.    Skaters
7.    Staggered squat jumps
8.    400 meter run
9.    Knee to chest, lunge, walk, and wave (60 sec)
10.    Plyo push-ups
11.    Superman (4 x 30 sec)
12.    Plank – 1 arm raised (6 x 10 sec)
13.    Cooldown

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Beastanetics Workout of the Week 10/18/12

Beastanetics Workout of the Week 10/18/12

BEASTANETICS | LEVEL 5 WORKOUT
4 sets x 20 sec + 14 sec recovery
1.    Warm-up
2.    Backpedal & run (18 yards)
3.    Carioca (6 yards)
4.    Tuck Jumps
5.    Hip Flip
6.    1 Leg Hop (18 yards)
7.    Frog Jumps
8.    400 meter run
9.    Lunge & Twist (60 sec)
10.    Bodybuilder Push-ups (4 x 20 sec)
11.    Back extension – arms exten (4 x 30 sec)
12.    Plank – 1 leg raised (8 x 10 sec)
13.    Cooldown

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Beastanetics Workout of the Week

Beastanetics Workout of the Week

4 sets x 20 sec + 16 sec recovery

  1. Warm-up
  2. Shuttle run (6 & 18 yards)
  3. Lateral shuffle & touch (6 yards)
  4. Broad jumps (18 yards)
  5. Plank slalom
  6. Gallop (18 yards)
  7. Squat jump jacks
  8. 400 meter run
  9. Reverse walking lunge (60s)
  10. Super plank (4 x 20 sec)
  11. Back extension – bat wings (4 x 30 sec)
  12. Plank (4 x 30 sec)
  13. Cooldown

 

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Beastanetics Workout of the Week

Beastanetics Workout of the Week

4 sets x 20 sec + 16 sec recovery
1.    Warm-up
2.    Run & touch (6 yards)
3.    Basketball shuffle (6 yards)
4.    Side hops over cone
5.    Water strider
6.    Power skip (18 yards)
7.    Plie squat jumps
8.    400 meter run
9.    Forward walking lunge (60s)
10.    Push-ups – staggered (4 x 20 sec)
11.    Prone hip exten (4 x 30 sec)
12.    Criss cross (4 x 30s)
13.    Cooldown

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