Author: bshurmer

Q: Deluge LOCATION: The Chapel PAX: Luna, Hawkeye, Ranger, Buckeye, Defender DISCLAIMER: I am NOT a trained professional. Go at your own pace and modify as needed. WARMUP: Jog short lap, jumping jacks, toy soldiers, good mornings, around the worlds, arm circles, hip openers THE THANG: 2 moves per song, 20 reps of each, repeat… Continue reading Move 2 a song

Q: Deluge Disclaimer: I am not a trained professional. Modify as needed and work at your own pace. PAX: Wildcat, Jersey Girl, Glowstick, Flowers, Rubia, Grizzly, Quest, Brave Total: 9 The Thang: Station work out; 3 exercises at each station. Do 15 of each exercise, then run between stations. Repeat until time is done! Warm… Continue reading Friday Mixer workout

Q: Deluge Disclaimer: I am not a trained professional. Modify as needed and work at your own pace. PAX: Glowstick, Flowers, Rubia, Wildcat Total: 5 The Thang: In honor of Twosday (22-02-2022, as the rest of the world writes it), complete 22 of each exercise then repeat until the song is over. 3 moves per… Continue reading TWOSday workout(late celbration)

When: December 1, 2021Where: The Brook Q: Deluge Pax: Grizzly, Flowers, Hop Along, Polar Express, Quest, Lonestar, Rubia The Thang: warm up with jumping jacks, high knees, butt kicks 25 Days of Christmas 25 Kettlebell swings24 Mountain climbers23 Jumping jacks22 tick tocks21 Goblet Squats20 Lunges19 Tricep dips or press18 Glute bridges17 Rows16 Flys15 Donkey kicks14… Continue reading Festive FiA workout

When: 10/27/21 Where:The Brook Q: Deluge Disclaimer: I am not a trained Professional. Modify as needed! PAX: Glowstick, Rubia, Lonestar, Crossrail, Teton, Sandman, HopAlong The Thang: The PAX will do 3 reps, 40sec on 20sec off, of each exercise combo. One minute of cardio of choice between each. For each combo, repeat 4 of the… Continue reading 4/8 interval workout

Q: Deluge PAX: Quest, Jersey Girl, Jersey Mama, Wildcat, Rubia THE THANG: Warm up: jumping jacks, butt kickers, high knees, run, repeat, run back; around the worlds, good mornings, gate openers, arm circles, sun salutation with hip stretch and pigeon pose each leg. Work out: 45 seconds on, 15 seconds off each exercise, minute cardio… Continue reading Monday Strong

When & Where: September 7, 2021 @ The Chapel; Q: Deluge; PAX: Ranger, Hawkeye, 007, Canvas, Summertime, Contessa, Luna, McQueen, Rogue Disclaimer: I am not a trained professional!! Work at your comfort level and modify as needed. Warm-up: Around the worlds, gate openers, arm circles forward and back, good mornings, jumping jacks, butt kickers, high… Continue reading Nothing Fancy Monday