It was a beautiful day at the Brook to be together! Thank you ladies for coming out. When: November 4th 2022 Q: Quest Pax: Jewels, Flowers, Jersey Girl Disclaimer: I am not a trained professional, modify as needed. The Thang: We did a workout, courtesy of Luna (thank you!!!), that made learning about the responsibilities… Continue reading Anyone Can Q
Category: Backblasts
Hocus Pocus, I need Squats to focus.
Q-Glammy 10/13/2022 Pax- Ranger, Hawkeye, Puddin, & Luna Warmup: Pamela Pupkin’s Halloween Workou Stretch The Thang: EMOM (31 seconds, repeat 3x, then rest for 1 minute, then next set). **Pick your poison- Should you choose to shorten your “rest” time, do Pumpkin Power Jacks. Spooky Set 1 Scary Squats Pumpkin Pushups BOO-ty bridges Zombie Run (Fast feet)… Continue reading Hocus Pocus, I need Squats to focus.
Monday madness
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
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)
FiA Knoxville 