Dog Days of Summer Q: Hot Buns Pax: Shiplap, Mad Dog, Thriller, Nene, Hop Along, Lakelife, Nomad, Package Disclaimer / Warm Up Thang: 3 sets / 1 (20 sec) exercise w/a 10 sec kicker (repeat 3 times) With weight Pulse Squat (20 sec) into Jump squat with weight (10 sec) Side Stepping Squat (20) into… Continue reading Anchor July 14
Warm Up - Long jog around chapel, stop sign, and dynamic warm up in lower parking lot (high knees, butt kicks, knee pulls, tin soldiers) The Thang: 4 rounds 45 seconds on and 15 seconds rest - long lap after each round Squat cross body press Push up pop squat cross-country skier to lunge hop… Continue reading This Hiit is Lit
When: 7/14/2020 Where: The Chapel Q: 007 PAX: Sunrise, Steel, Ranger, Rogue, Canvas, Mentor, Luna, 007 Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive. The Thang: Warm-Up: 50 Jumping Jacks50 High KneesRun the Chapel50 Jumping Jacks50 Butt KickersRun the Chapel Session 1: 20 Bicep… Continue reading ARM it Up Workout!!
Hi! My name is @Nomad and I'm not a trained fitness professional! Do what you can and modify if needed. (I'm the queen of modifications!) Sometimes faster is not always better! A PAX of 8 awesome women showed up tonight to sweat it out at the Anchor- @HopAlong, @Shiplap, @Thriller, @Velvet, @MadDog, @LakeLife, and… Continue reading “Bend and Snap” aka Leg Day –
When: 7/11/2020 Where: The Chapel Q: 007 PAX: Aria, Poppins, Luna, Summertime, Hoot, McQueen, Ranger, Mentor, Mama Mia, Duchess, 007 Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive. The Thang: Session 1: The Chapel Hill Run around the Chapel to the Stop sign and… Continue reading The Chapel Hill Workout!
When: 7/11/20 Where: The Anchor Q: Yee-Haw PAX: Nomad, Nebs, Package, Rapking, Tiger, Hop Along, Shiplap, Queen Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive. The Thang: 20 Squats 20 Push Ups 20 Mountain Climbers 20 Bicep Curls 10 Lunges/Leg 20 Jumping Jacks 20 Plank Taps 20 Squat… Continue reading Circuit Workout
A PAX of 6 joined me this humid am for a Core Circuit Workout! (Defender, Ranger, Luna, Sunrise, Salsa, Mentor) Stretch & Run lap Circuit 1: 25 Power sit ups 25 Bicycles (L, R =1) 25 Goal post Bridges 25 Butterfly crunches 25 Russian twists (L, R =1) 25 X-ups (L, R =1) 25 alternating… Continue reading Core Circuits
Where: The Chapel Q: AT PAX: Glammy, Sunrise, 007, Ranger, Summertime, Luna, Hawkeye, Steel The Thang: Warmup lap and stretch complete the first exercise for 1 rep, run a small lap, complete the first exercise for 1 rep and the second exercise for 2 reps, run a small lap, etc. once you reach the top of the pyramid,… Continue reading Pyramid Powerhouse
A beautiful PAX of 9 (and the cutest puppy you've ever seen!) joined me for a patriotic workout to kick off Independence Day! PAX: 007, Jolt, Ranger, Cinderella, Duchess, McQueen, Sunrise, Summertime, Package Q: Luna Disclaimer: I am not a trained professional. Modify as needed. AMRAPs mean you are free to set your own pace.… Continue reading 1776 AMRAP
When: 7/2/2020 Where: The Chapel Q: 007 PAX: Luna, Glammy, Rescue, Sunrise, Dig, Ranger, Aria, Jolt, 007 Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive. The Thang: Session 1: The Chapel Jumping Jack Countdown15 Jumping Jacks15 shoulder side-lifts 15 Smurf Jacks15 High JumpsRun to the… Continue reading Rise and Grind Wake-Up Call Workout!