April 3, 2018

Stairway to Hell, The Sequel

I miss Mountain Mondays at #falconsgauntlet. Maybe we’ll get some more daylight so I don’t have to create these sufferfests on the gym stairs. ‘Til then… […]
March 29, 2018

Weighted Wednesday :)

Warm up: 20 Jax, 20 butt kickers, 15 arm circles forward, 15 backward   1 min each of all of these (2 rounds total)   Bicep […]
March 26, 2018

Can’t Mountain Monday? Take the Stairway to H-E-Double Hockey Sticks.

Stairway to Hell is the lovechild of me wanting to do a Mountain Monday workout and me noting that’s just too dark in the back to […]
March 9, 2018

Flip-A-Coin Friday with an Abs Chaser

9 PAX celebrated Friday with a flip-a-coin workout and some extra abs for dessert. Even better, two FNGs braved the chilly morn to join us — […]
February 6, 2018

String of Pearls redux

Recycled an oldie but goodie this morning because I feel like we’re glued to our yoga mats at the bottom of the steps all the time. […]
January 19, 2018

Falcon’s Gauntlet chilly morning

6 PAX for a chilly morning!!   Grand Slam Kalamazoo Wordsmith Seam Ripper Hot Chocolate Gemini   Warm up: 15 Jaxs, 15 butt-kickers, 10 toy soldiers, […]
December 29, 2017

Post Holiday Workout

Warm Up 15 Jacks 15 butt kickers 15 arm circles 15 toy soldiers   (1 minute each with 5 sec break) Set 1 Push ups Burpees […]
December 29, 2017

AMRAPping into 2018

Beautiful, CRISP clear Forest Acres morning. Zero humidity. This workout kept everyone so on the move, no one felt cold. Really. Warm Up Up the stairs/8 […]
December 22, 2017

Helping Santa

Christmas eve eve eve! Christmas themed workout helping Santa, Decorating the tree, helping frosty, and the Grinch, 6 PAX Warm-Up: jolly jacks (crossjacks), Reindeer Run (high […]
December 20, 2017

Stranger Things Happened Wednesday

It was a balmy December — yes, you read that right — morning at Falcons Gauntlet. It was supposed to be a business as usual #weightedwednesday […]
December 12, 2017

FiAwah Recovery Trot

A flat and mindless Shandon loop. Start at Shandon UMC parking lot 3 miles L on Devine; L on Ott; R on Blossom; L on King; L on Heyward (slight […]
December 11, 2017

Bear Crawls and Crab Walks and Monkey Humpers Oh My

Chilly 30 degress on a Monday morning but 6 pax showed up to work hard at Falcon’s Gauntlet Warm up- jumping jacks,high knees,butt kickers, toy soldiers, […]