October 14, 2018

Happy Fall….

Warmup: (0:45 on/0:15 rest): jumping jacks, high knees, XC skiers, high knees, jumping jacks Dynamic Warmup: swimmers, arm circles, pot stirrers, toy soldiers, open/close gate, curtsy […]
October 9, 2018

Rise and Shine; Luck be a Lady

Rise & Shine let lady luck dictate the workout this morning, and boy was she a bi***. Warm Up: Arm circles, straight leg stretches, arm stretches, […]
October 8, 2018

Starting the week off with some burpees….

There were burpees.  Lots of them actually, and not nearly as much complaining as I would have thought.  But it was Monday morning, we were still […]
October 3, 2018

Taboxing- its really a thing

Well. Its Wednesday. time for SIOR…   Disclaimer Warm Up: butt kickers, high knees, jumping jacks. arm circles, swimmers   The Thang: Tabata#1: 20 sec work/10 […]
October 3, 2018

Pyramid Workout

Q is marathon training, so I promised no running, but with a lot of arms/core this week in other workouts, we had to throw some legs […]
October 2, 2018

Mad Acceleration in the Parking Lot

Fall came for a visit this morning and boy did we need a break from the humid Fuquay mornings! With the basketball courts under construction we […]
September 26, 2018


I wanted to use Uno cards for a workout, but it wasn’t super creative.  I got some ideas for next time though! Warm-up:  High knees, Soliders, […]
September 25, 2018

Rise & Shine, it’s butt kickin’ time!

Fuquay crew was small but mighty today! Warm up was brief, light jog to each station for demo then straight to work! 5 stations, 3 minutes at […]
September 25, 2018

Is it hoodie weather yet??

Who was the first one to wear a hoodie this year??   Disclaimer Warm Up   The thang:   each exercise is 3 sets for 60 […]
September 22, 2018

Save the planks for last

Yay for FriYAY! Thank you again for bringing donations for our Crystal Coast FiA sisters and their community with you today! I am so proud to […]
September 19, 2018

I Heart Assessment Day!

It was I Heart Assessment Day — we were a small but mighty group! We completed our 1 mile walk/run, 1 minute of sit-ups (AMRAP), 1 […]
September 18, 2018

Fitness assessment day1

Quarterly fitness assessment warmup: jumping jacks, skaters, XC skiers dynamic warmup: toy soldiers, open/close gate, alternating lunges, arm circles, swimmers main set: 1mile for time 1min […]