November 21, 2017

Mario Monday on a COLD November morning

Warmup of calf stretch buttkickers and TTT Then we are off towards police station not piggly wiggly. First corner 10 Merkins, 20 Flutters IC, 30 sec […]
November 6, 2017

Mario Monday at the Swamp

Disclaimer and stretch TTT and Buttkickers JJ and arm circles 10 FB Run to corner 1 Plank 30 sec Same side elbow to knee in plank […]
September 13, 2017

Post flood Sole

2 PAX made it out to work off those hurricane snacks…I am sore a day later :/ Disclaimer warmup toy soldiers, TTT and buttkickers all 10IC […]
September 5, 2017

Sole Tabatas and Suicides

Disclaimer and Warmup: Plantar stretch, running man stretch and arm cirlces Lap around the parking lot All these exercises were done 30 sec on/ 10 lower […]
September 5, 2017

Swamp 8am Slow jams and EMOM’s

Disclaimer and Warmup: IW x10IC TTT x10IC Butt kickers with criss cross arms x10 (Crazy counting) pickup bricks working out in the cage EMOM’s Plank pull […]
August 23, 2017

It was a pyramid for hump day @theswamp

It was DARK when we arrived for hump day swamp workout last week! But as the ladies started rolling in my scare-D cat instincts subsided 🙂 […]
August 1, 2017

Nice and Cool @theSwamp

It was unseasonably cool this Saturday morning especially for 8am! Disclaimer followed by warmup: Picked up bricks Plantar stretch (flex foot and point) R/L x5 Running […]
May 12, 2017

Sunset takes a ride on the Pain Train…choo-choo

Disclaimer and warmup: Arms circles x10 F/B Runners stretch x10 r/l Butt kickers with arms criss crossing Toy soldiers Pain train Base and 4 cones. every […]
May 1, 2017

So PROUD of the strong FiA’s who…

got up SUPA early and hammered the pavement this morning!!! 11 PAX made it out for a trip to the garage and back with many stops […]
April 27, 2017

Sunset redo

IT was a beautiful evening at Sunset when 13 lovely PAX showed up with one 2.0! I called this re-do becuase I wrote this workout way […]
April 21, 2017

Plantation was a home run this morning!

And you ladies knocked it out the park!!!! Beautiful 63 degree spring morning 9 PAX showed up to get beat down. I borrowed a F3 workout […]
March 20, 2017

Saturday @theSwamp

6 lovely ladies and 1 2.0 came out for a total F3 inspired beatdown. Disclaimer and WU TTT and LBAC then to Happy Jacks 10 sets […]