August 18, 2018

Moves to the Music

Warm Up Arm circles 14 front, 14 back Side lunges 14 (7 on each side) Cherry pickers 14 Squats 14 Jumping jacks 14 Jog 2 laps […]
August 11, 2018

Flip a Coin

Disclaimer Warm up: 10 jumping jacks, 9 jump squats, 8 mountain climbers, 7 scissor crunches, 6 jump lunges, 5 tricep dips, 4 push ups, 3 burpees, […]
August 9, 2018

Killer ARMS! Everyone FLEX!

9 pax strong on this beautiful morning!  The massive storms last night gave way to a beautiful morning sunrise! Warm UP Jumping Jacks     Arm Circles       Arm HUG / […]
August 7, 2018

Knee Buster

We are starting in the dark once again for our early morning workouts!  So fun and mysterious. Bringing the sun up with the lovely ladies on […]
August 4, 2018

Animal Kingdom and the ChaCha Slide

Disclaimer No warm up… The workout will deliver enough warm up. Part 1 Complete 4 reps of each action. Start with 4 reps of #1, then […]
July 31, 2018

Head 2 Toe

We were 26 pax strong for Joker and Cool Running’s first Saturday morning co-q!   Warm UP – HEAD 2 Toe of course Circle arms – […]
July 26, 2018

Tension So Thick…

Tension so thick you could cut it with a knife. The theme of this work out was muscles under tension. We worked each muscle group until […]
July 21, 2018

NO Q Saturday = Leadership

Today 25 pax gathered including 3 new Fngs for an all star workout. Were trying to encourage leadership and for more people to q/ co q. […]
July 17, 2018

What to do in a No Q

This was to prove leadership is in all of us. We all took turns doing a warm up then continued taking turns doing 20 of whatever […]
July 14, 2018

Party Of FIve

Beautiful am for 29pax and 1 facetime for a killer workout. 4 rows lined up for 3 laps around parking lot in an Indian style run […]
July 12, 2018

With or without U – U2

  Warm up 15 of each side: Arm Circles forward and backward; side stretches; Come up and grab your partner. Face each other and hands face […]
July 10, 2018

If it was easy everyone would do it.

14 Pax hiked up to the top of the BattleField doing 2 rounds of 15x lunge walks, 15x Bear crawls, 15x crab walks, 15x duck walks. […]