Author: kshepas

Q: Aria PAX: Atomic, Mentor, Rogue, Flipper, Luna, Liberty, McQueen, Glammy, & Ranger Disclaimer: I am not a trained professional! The Thang: Warm Up: Active Core and Stretching AMRAP - 7 min (10 reps each) T - Jump squat with twistA - Hammer CurlsK - Kicks to the sideE - GoodmorningsAMRAP - 4 min (10… Continue reading Take a Step, Take a Leap

Q: Aria PAX: Jolt, Decaf, Canvas, Hawkeye, Luna, Ranger, Duchess, 007, Hoot, McQueen, Rogue, Grizzly, Vanilla Ice Disclaimer: I'm not a trained professional! The Thang: Warm Up = Track & Field High knees, butt kicks, shot put, javelin, over the hurdle, run in place (30 sec 3x) Event 1: Timed 1 Mile RunGymnastics (50 sec,… Continue reading FiA Opening Ceremony

Q: Aria Disclaimer: I am not a trained professional! PAX: Ranger, Duchess, Hawkeye, 007, Liberty, Luna, McQueen, Grizzly, Velvet, Atomic, Jolt, Viking, 737, Takeout, Contessa The Thang: Warm Up -- Round 1: Carry weight, lunge with weight twist r/l (10 reps), skip or bear crawl to curb, peter parkers (10 reps), skip or bear crawl… Continue reading Carrying the Weight

Q: Aria Disclaimer: I am not a trained professional! PAX: Codevalier, 007, Grizzly, Hawkeye, Deluge, Summertime, Starlord, 737, Honey, Canvas, Extra, Mystique, & Phoenix The Thang: Warm up -- Game Rules: Strike Outs = 10 burpees, Fly ball catch = 10 Jump Squats, Drop a ball = 5 push ups -- after each inning, there… Continue reading Play Ball!

Q: Aria Disclaimer: I am not a trained professional. The THANG: big jog to stop sign, 27 narrow squats to T twists, run to stop sign, 27 calf raises -- 27 bridges & 27 dead bugs / jog (2x) -- Legs: 27 plie squats, 27 skaters balance in cadence, 27 reverse lunges, 27 cadence mountain… Continue reading 27

Q: Aria PAX: Ranger, Luna, Takeout, Snapshot, Canvas, PageTurner, Grizzly, Duchess, Codevalier, Disclaimer: I am not a trained professional! The THANG! Warm up: Big lap chapel jog, butt kicks, toe touches, shuffle R/L, lunge torso twist, side lunge r/l switch, walk knee pull in ABCs + Lightning round (3x 40on/20off short chapel run in between… Continue reading Shine Bright – ABCs with a lightning rounds

When: January 16, 2021 Q: Aria PAX: 007, Duchess, Jolt, Frenchie, Hawkeye, Package, Summertime, Rogue, Hoot, McQueen, Ranger, Atomic, Canvas, FNG - Page Turner! Disclaimer: I am not a trained professional! The Thang: We began with a jog from the chapel to the HGTV overlook. We followed with a warm-up from one pole and back.… Continue reading Oxymoron Workout – move, stand still

When: December 12, 2020 Q: Aria PAX: 007, McQueen, Hoot, Grizzly, Sunrise, Ranger, Duchess, Summertime, Luna, Hawkeye, Canvas, Atomic, Package, & Snapshot Disclaimer: I am not a trained professional! The Thang: Warm-up -- 12 Days of Christmas Ladder (1) 50 High Knees (2) Bicep Curls (3) DB Tricep Extensions (4) Push-ups (5) BURPEES (6) Duck… Continue reading 12 Days of Christmas – Ladder workout

AO: The Chapel When: October 17, 2020 Q: Aria PAX: Purl, Luna, 007, McQueen, Package, Grizzly, and two new FNGs: Honey and Frenchie The Thang: These lovely ladies EMBRACED the cold for a partner workout. The word of the morning was audacity and all ladies were encouraged to cheer on their partner and help them… Continue reading Partner and Station Style Workout

When: September 26, 2020 Q: Aria PAX: 007, Glammy, Summertime, Luna, Hawkeye, Rogue, Sunrise, McQueen, Ranger, Package The Thang: A PAX of 10 ladies joined me this morning for a change of scenery this morning running around Lakeshore park! Warmup: Jog to the parking lot near the play ground / 20 Runner lunges / 15… Continue reading Change of Scenery