40 on/20 rest 12 lovelies joined me this morning for a HIIT workout! Great job everyone! 1-air punches 2-burpees 3-butt kicks 4-commandos 5-fast feet 6-high knees 7-mountain climbers 8-jump rope 9-runner’s lunge 10-skaters 11-reverse crunches 12-jumping jacks 13-in-out squats 14-forward jump squats 15-squat jumps 16-walk-out with push up 17-star junps 18-frog jump 2 minutes walk/run… Continue reading Monday madness
Category: Backblasts
Reindeer Games (Christmas in July)
7/19/22 Q: Glammy Pax: Hawkeye, Ranger, Luna, Gigi, Exhale, Star Crunch, Puddin, & Journey. Warm up: -Stretch -Arm Circles -Lunges (forward & back) -High Knees -Toy Soldiers -Inch worms -Lap The Thang: Workout: Break up into stations with small groups. 4 stations set up with dice at each- one person in each group rolls dice.… Continue reading Reindeer Games (Christmas in July)
“Choose Your Own Adventure” Workout
"Choose Your Own Adventure" Workout - we went to the Beach, in an SUV, with some sweet snacks, encountered ninjas, had swords, swam across the ocean, to find a magic map, ended up as a super villain or superhero (depending on the round), and more - great job ladies!@McQueen (Cara Knapp), @Ying, @Yang (Tina Amick… Continue reading “Choose Your Own Adventure” Workout
11’s and Chasing The Moon
When: 6/15/2022 Q: Quest PAX: Flowers, Glowstick Disclaimer: Not a trained professional, modify as needed! The Thang: We did an 11s style workout. We started at the pavilion and did 1 bicycle. Then we ran to the end of the bathrooms and did 10 burpees. The back and 2 bicycles and then 9 burpees, etc.… Continue reading 11’s and Chasing The Moon
The Travelers
When: 5/25/2022 at 5:15am Q: Quest PAX: Flowers, Glowstick Disclaimer: Not a trained professional, make modifications as needed The Thang: Warmed up with good mornings, plank with foot forward and one arm up, cobra, downward facing dog, and slowly rise. We split into 2 teams. Since there were just 3 of us we rotated periodically.… Continue reading The Travelers
Backblast: Run-for-the-roses rotator partner workout
Date: Saturday, May 7, 2022PAX: @Rapking (Amelia Childers) @Micro (Elena Ganusova) @Nomad (Heather Anderson) @Tinkerbell (Wendy Schneider) @Doc (Allison Schneider) @Shiplap (Jen Moore) @Hop Along (Kelli Jablonski) @Windy (Kris Stacy) @Package (Lynn Purcell) Total: 9 The Thang: Divide into two groups. One group randomly draws strength reps from a cup and other draws from static hold options. While one group performs strength… Continue reading Backblast: Run-for-the-roses rotator partner workout
Backblast: Heads or Tails
Date: 5/4/22AO: #thebluffcedarbluffPAX: @Rapking (Amelia Childers) @Tatanka (Jennifer LaMattina) @Shooter (Emma Moran) @Ying @Yang (Tina Amick Mullins)@McQueen (Cara Knapp) @Mentor (Amy Ahrens)Q: @Counselor (Kat Coy)Total:8The Thang:Flip a coin to see what exercise you will do.45 seconds of an exercise - 15 seconds rest. Repeat twice. Flip a coin to see what exercise you will do. … Continue reading Backblast: Heads or Tails
Backblast: “Par-tee” (Nine Stations)
Date: Saturday, April 23, 2022PAX: @Canvas (Carrie Parrott), @Yellowstone (Catie Vineyard), @Aria (Katy Shepas), and @Package (Lynn Purcell) Total: 4 The Thang: Three exercises (bogey-50 reps, par-25 reps, and birdie-10 reps) at each of nine stations. Run lap. Repeat, as time allows. Inspiration: God makes "art" out of our moments of brokenness, sin, and mistakes. -Gary… Continue reading Backblast: “Par-tee” (Nine Stations)
Whirpool
Backblast: WhirlpoolDate: 4/20/22AO: #thebluffcedarbluffPAX: @McQueen (Cara Knapp) @Mentor (Amy Ahrens) @Summertime (Christy Lentz) @Tatanka (Jennifer LaMattina) @Momfia (Claire May) @Gigi (Lisa Chadwick) @Yang (Tina Amick Mullins)Q: @Counselor (Kat Coy)Total: 8 The Thang: One person will run a lap. Everyone else does their own move continuously until the runner comes back. Then move to the next… Continue reading Whirpool
Are You Done Yet?
4/6/22 at The Bluff Backblast: Are You Done Yet? AO: #thebluffcedbarbluff PAX: TBD, Tatanka, Counselor, Yang, Momfia, Gigi, McQueen, Mentor, Century (FNG), Bruh (FNG), Uber (FNG) Q: Rapking Total: 11 Warm-up General arm/leg stretches 10 Good mornings 20 Jumping Jacks The Thang Partner workout so that you are moving at all times. Partner 1 does… Continue reading Are You Done Yet?
FiA Knoxville 