Backblasts & Info

October 15, 2018

Not a Tabata

Warm up:  Wind Mills, Arm Circles, Torso Twists, Storm Troopers, High Knees, Run The Thang: We did 3 ladders today instead my usual Tabata.  Thanks to […]
October 15, 2018

Backblast- The Valley 10/10/2018

Better late than never, right!? We were a mighty group of 13 at the Valley, and the weather was perfect for a fall themed workout! Warm […]
October 15, 2018

DIY Redux

A beautiful cool morning and great workout with N’Sync and NYC. We did a redux of DIY’s Q from the previous Saturday with some impromptu extras […]
October 15, 2018

Zombie Survival Training

Six ladies met at Pitchfork this morning to work on our Zombie survival skills. Warm Up Side shuffle ring around the rosie with 5 burpees after […]
October 15, 2018

Coach’s “Freaky 5”

Warm up: 30 mtn climbers 40 high knees 50 jumping jacks 10 burpees Freaky 5 wkout: (5 rounds) 10 push ups 20 full bicycle crunches 30 […]
October 15, 2018

Big Red does Q School

Big Red launches about a month ago so we thought it was time for Q School. To save everyone some time and really show some of […]
October 15, 2018

Back To High School

Warmup:  50 Jumping Jacks, Windmills, Hip openers, Baby arm circles with side to side lunges, Arm and Leg Stretches THE THANG: Pulled out an old high […]
October 15, 2018

Retail Therapy Preblast

Come join me and get your lower body/cardio on.  Just need you and a mat. 😬. 5:30 AM, Birkdale Theatre Parking lot.
October 15, 2018

Cards, Abs and Thighs (Oh, my!)

Fia Roanoke’s first Roanoke member led Q and my V-Q!  The weather was finally cool and the clouds were majestic, helping us through those tough ab […]
October 15, 2018

Booty Wurk

Great start to a Monday with a “station” tabata workout.  1 minute per station with 10 second rest in between, and some good tunes.  Crazy how […]
October 15, 2018

Last Wednesday Workout

Sorry for the delay posting this, its been kinda crazy! We did a Drew Brees starter based on his awesomeness followed by a Fall themed workout. […]
October 15, 2018

Yee-Haw’s Pain Clinic

It was our first chilly morning (55) to post together at The Chapel, but everyone did great for my first co-Q! Thanks to Jolt for the […]