October 19, 2017

Poker Hand

We welcomed in the long over due fall weather! 60 degrees and sunny – gorgeous day!   Warm Up Deck of Cards Workout (each card is […]
October 12, 2017

50 Second Intervals

Warm Up: T-jumps 10 High Knees 10 Butt kickers 10 Side Stretches Quad Stretch Cherry Pickers 10 Arm Stretches Shoulder Rolls The Thang:  6 exercises- 50 […]
October 12, 2017

Crossfit Circuit

Warm up: Jumping jacks 10 High knees 10 Toy Solders 10 Cherry pickers 10 Windmills 10 each direction Neck Rolls   The Thang: Crossfit Circuit X3 […]
September 18, 2017

Kickboxing at Shooting Star!

Warm Up: T-jumps 10 High Knees 10 Butt kickers 10 Side Stretches Quad Stretch Cherry Pickers 10 Arm Stretches Shoulder Rolls The Thang:  Kickboxing Circuit (do […]
September 15, 2017

Elevens and a different kind of “devotion”

We started with a 3 minute warm up. Jogging in place, jumping jacks, butt kickers. I explained 11s while we finished those up so we could […]
September 4, 2017

Labor Day Beatdown at Riptide

Even though some of us started our Labor Day celebration early and missed this mornings workout, ahem, we still had 13 PAX representing Riptide and Carolina […]
August 24, 2017

50 Burpees

NOMADS  – Rivertowne CC in Mt Pleasant Warm Up – step touch series, 3 step squat with jump, leg swings, side lunges, twists, jumping jacks THANG […]
August 23, 2017

5 spokes of a wheel…with a burpee center. Oh, and some running.

We started with a quick run to the pier and back (0.5 miles) We completed the wheel—5 cones/spokes of the wheel with a 5 burpee center. […]
August 15, 2017

Fit Test At Cyclone

20 pax including two fngs showed up to sweat and challenge themselves and start the new school year with a test We started off in parking […]
August 1, 2017

Ladder to fitness and sanity

We started with a quick warm up, jumping jacks, arm circles, and leg stretches. Then the ladder climbing began! This was our workout. 10 burpees down […]
July 28, 2017

Countdowns from 150 total body workout

Warm Up: Jumping Jacks 10 in cadence High Knees 10 in cadence Butt Kickers 10 in cadence Side Stretches Cherry Pickers 10 Shoulder Rolls   The […]
July 26, 2017

From the benches to the ocean… and back, and forth, and back, and forth

We started with a quick warm up, jogging in place, jumping jacks, heismans. Repeat. 3 times. We had bench exercises and ocean exercises and we ran […]