November 6, 2017

1/2 mile repeats

Since this is only our second week launching from this location, I had to do some scouting beforehand.  I found that a straight shot down Market […]
October 17, 2017

Scarecrow Saturday

Warm up High knee with clap under-20cadence Scissor jacks-20cadence Butt kickers-20cadence Arm circles Run over to front roped off lot via path Squats down for 3 […]
September 15, 2017

It’s not your Q Rally Cat…wait maybe it is. Blame her!

The Thing: High knees-20c Windmills-20c Side to side lunges-15c Arm circles Run to school Tricep dip pyramid-1, then go down 1/2 way and hold for 5 […]
September 1, 2017

No rain to start off September

Warm-up Slow jog to back of parking lot My version of a Hiit workout: 1 minute of each Jumping jacks Butt kickers Side to Side lunges […]
August 6, 2017

A promise is a promise

16 lovely ladies joined me for a sweaty Friday morning at Dunder Mifflin. Warm-up Slow jog to back of parking lot My version of a Hiit […]
July 10, 2017


Monday morning Track at The Rogue Warmup Stretch and explain what we are going to do while someone finishes getting her shoes on. -Nice easy jog […]
June 16, 2017

4 year anniversary workout

The thing: Jumping jacks-20c Cherry pickers-20c Imperial walkers-20c Arm circles-10/10 Run to top of hill parking lot Reverse plank with leg lift-20c 11s-10 squats/1 calf raise […]
June 2, 2017


May 31st Butt kickers-20c Cherry pickers-20c Side to side lunges-10c Arm swings Run clockwise to 4/10 mile marker Jacob’s ladder (OYO) Run down, run up, 5 […]
June 2, 2017

Bugs and Birthday

May 27 Easy jog to 1/10 mile marker and back High knees with a clap under-20c Windmills-20c In and out jacks-arms go front then to side […]
May 8, 2017

Just one of those days

I definitely thought I would be the only one for Saturday’s Afterburn workout. We had to change locations because of the Strawberry Festival then it was […]
May 1, 2017

Ragnar Carolinas is back

Ragnar Carolina Trail Race is back When: October 6-7, 2017 Time frame: Race starts at 10am but your start time will depend on how fast your […]
May 1, 2017

And this is why you do a backblast

I started looking for a track workout and came across a lot of great sites with plenty of options.  BUT I started to scroll through some […]