“Friday 7.23.2021”

Vagabond of the Month for June: Troy Bushey 


Sup Vagabonians… Well I gotta says I am pretty honored! Kevin thank you very much. It didn’t take long to figure out how good of a friend/parent/coach/giver you really are. Look at what you are doing for the community for crying out loud… unbelievable!! I also need to give a shout out to Jay. Jay has been an awesome friend and couch. He introduced me to the Thursday brewery ride and riding with him and the rest of the gang has been awesome! To all the other coaches… Katie, who also rides with us on Thursdays, been fun getting to know you more, Heather your awesome too but don’t really see you that often because I go in later in the day lol.  To all the members at Vagabond you guys rock! Need to thank my wonderful, energetic, enthusiastic wife Jessica… love you dear. Jessica is the one who encouraged/nagged me to sign up at the gym so I can’t thank her enough. Here I am writing a novel, but I guess the best part of Vagabond are the people. So many great ones and I wish I can list them all, but you know who are. Love you all Vagabonians.


Vagabond Annual Summer Party on Saturday, July 24th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!


Vagabond Open Gym Format New Schedule When Officially Open

Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
2 Sets of the following:

5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters


II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Posterior Bending + Conditioning

A1. Front Squat, 86reps x 4 sets, rest 15 seconds.

*1RM Data: March 22nd, 2021*

*Last week we did 8 reps*

A2. KB Rotational Row Mod Weight, 5 reps/each way x 4 sets, rest 60 seconds.

*Last week was 6 reps/each arm*

B1. Single Leg Step Ups Weighted, 5 reps/each leg x 4 sets, rest 15 seconds.

B2. DB Tate Press, 10 reps x 4 sets, rest 60 seconds.


C. Conditioning of the following:

4 Sets of the following:

6 Minutes of the following:

8 Ball Slams or Russian KBS

8 Cal Assault Bike(Run 100 Meters)

8 Step-Ups/each leg

8 Cal Row(Run 100 Meters)

8 DB Curls

20 Jump Rope Singles

*Rest 2 Minutes between sets*


B. Fitness Phase

Lower Body Squatting + Conditioning

A. Snatch Pull, 3 reps x 5 sets @ 90% of best 1RM snatch, rest 60 seconds between sets.

B1. Single Leg Split Squats, 6 reps/each leg x 3 sets, rest 15 seconds.

*Last week we did 8 reps/each leg*

*Can substitute single leg split stance, 8 reps/each leg or single leg step ups, 8 reps/each leg*

B2. Barbell RDL, 10 reps x 3 sets, rest 30 seconds. 

B3. KB Rotational Row Moderate @ 30×1(3 second lowering phase), 6 reps/each way x 3 sets, rest 60 seconds.

*Last week we did 8 reps/each arm, this week go up in weight.*


C. Conditioning of the following:

4 Sets of the following:

6 Minutes of the following:

10 Russian KBS

200 Meter Run

10 Goblet Squats or Wall Balls

200 Meter Run

10 Pull Ups or TRX Row

30 Jump Rope Singles(20 Double Unders)

*Rest 2 Minutes between sets*

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