This beautiful Pax of 10 joined me (Canvas on Q!) at the Anchor for a perfect evening of Sisters, burning muscles, gratitude, and 80s music! Thank you Velvet, Jolt, 007, Tinkerbell, Rapking, 2.0 Paintbrush!, Package, Micro, SuperWoman, and Vanilla Ice! I am not a trained professional. Most of these exercises can be completed with numerous… Continue reading Just Keep Moving!
Backblasts
Workout 3/27 FIA Knoxville The Chapel
Workout 3/27=20,15,10 of each group of 3 exercises=pushups, squats, sit ups; ground to over head, curtsy lunges, commandos; dry docks, lunges, bicycles; monkey humpers, bicep to shoulder press, side crunches; deadlift, dip kicks, flutter kicks cardio= 45” on 15” off and then 30” on 10” off of speed squat jumps, donkey kicks, washing machines, mummy… Continue reading Workout 3/27 FIA Knoxville The Chapel
Timed Bodyweight Pyramid
A sunny PAX of 8 joined me for a timed bodyweight period before the rain moved in this morning! PAX: Summertime, Mentor, Ranger, Roadrunner, Rogue, Hawkeye, Canvas, 007 Q: Luna Warm Up: Run to the stop sign. 10 Jacks per PAX. Run toward other stop sign. Stop halfway. 10 curb toe taps per PAX. Return… Continue reading Timed Bodyweight Pyramid
Surf’s Up!
My beautiful ohana (family) of Purl, Hawkeye, 007, Roadrunner, Ranger, Rogue, Duchess, Glammy, Shroom, Mentor, Luna, McQueen, and Summertime joined today to hang ten, sweat da kine, and ride the waves of this gorgeous Spring morning! Much Aloha, my sistahs! I am NOT a trained professional. Modify where you need based on your abilities. Most… Continue reading Surf’s Up!
Superset Saturday (Bodyweight)
When: Saturday, March 20, 2021; Q: Jolt; PAX: Ranger, Hawkeye, Canvas, 007, Codevalier, Polish, Grizzly, Frenchie, McQueen, Luna, Mentor, Aria, Purl, Duchess, Atomic, FNG Dupont, FNG Presto Disclaimer, Warmup The Thang: Bodyweight supersets with some fun hill running mixed in. For each superset, alternate between two exercises every 30 seconds. Four-minute supersets: 1. Squat with… Continue reading Superset Saturday (Bodyweight)
St Pattys Day ladder and shuffle
Where: Anchor when: Wednesday, Mar 17 Q: Hot Bums Pax: Shiplap, Jolt, Micro, RapKing, Tinkerbell, Doc, Fromage, Nala WARM UP LADDER UP AND THEN DOWN: 30 sec each exercise / 20 sec rest after each set Squat w/weight Squat w/ weight, Lateral Band PullSquat w/ weight, Lateral Band pull, Push-ups Squat w/ weight, Lateral Band… Continue reading St Pattys Day ladder and shuffle
Luck of the Roll
Site: The Chapel, 5:15 am Q: 007 Disclaimer: I am not a trained professional, please modify when needed, but keep pushing yourself. PAX: Duchess, Ranger, Luna, Roadrunner, Hawkeye, Shrooms, FNG-Vibes, 007 The Thang: Warm up- stretch and jumping jacks The Fun: Each PAX will role 3 dice that has exercises written on each dice. With… Continue reading Luck of the Roll
Lucky 7s
A beautiful PAX of 6, including an FNG, joined me at The Chapel for a Lucky 7s Station workout! Who: Ranger, Shroom, Defender, Glammy, Hawkeye, FNG Roadrunner Q: Luna - I am not a trained professional. Please modify as needed. Where: The Chapel Tha Thang: Warm up with Jacks, high knees, and butt kicks 4… Continue reading Lucky 7s
The BURN Book: A Mean Girls-Inspired Workout
When & Where: March 13, 2021 @ The Chapel; Q: Atomic; PAX: Canvas, 007, Summertime, Grizzly, Duchess, Codevalier, Luna, Ranger, Jolt, Package, McQueen, Polish Disclaimer: I am not a trained professional!! Work at your comfort level and modify as needed. The Thang: We jammed out to the Mean Girls soundtrack! For each song, we targeted… Continue reading The BURN Book: A Mean Girls-Inspired Workout
Explore Your Here & Now!
Props to our F3 Bros for inspiring this Q! Canvas on Q, Mentor, and Summertime explored the Valley and found new perspectives together - great start to a great day! WARM-UP: Frisbee Toss Lunge Walks / Sprints / (5x)1 PAX throws Frisbee and the rest of the PAX sprints in the direction of the throw… Continue reading Explore Your Here & Now!
