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, […]
December 8, 2017

Six Packs for Breakfast

5 PAX came out to get their Six Packs on this morning at Falcons Gauntlet. It was cold and drizzly but we powered through. Warm Up: […]
December 6, 2017

The Morning of the On-the-Fly Q

It was an eeaaarrrly Friday morn at Falcon’s Gauntlet. It was also way, way foggy. The foghorn rang out at 5:15 a.m. The leghorn was still […]
November 27, 2017

Cardio Monday

Welcome/disclaimer Warm-up 15 JJ in cadence 15 butt kickers in cadence 20 toy soldiers 15 arm circles forward 15 arm circles in reverse The Thang; 2 […]
November 6, 2017

Make the most

It was cooler this morning but super foogy. I wasn’t sure about our numbers this morning with daylight savings but we had a great turnout! Welcome/disclaimer […]
October 27, 2017

Friday Pre Halloween Weekend

6 PAX for a Pre Halloween weekend workout Warm-UP 5 mins: 10: Push release push-ups 20: skaters 30: crunch 3 mins: 20 on 10 off Burpees […]
October 19, 2017

Stairs and Arms

It was a beautiful cool morning at House Of Pain. I woke up at 5:03am and somehow managed to make it for my 5:15 Q. Not […]
October 13, 2017

Lucky Friday the 13Th

Started out Friday the 13th with some luck of poker and exercises of 13th. 6PAX Warm-up Poker Workout: resting position squats run there/back alternating lunges there/back […]
October 6, 2017

Salsa Burn

Finally Friday and this week there was National Taco Day. So we did a Salsa Burn Day with 5PAX Warm-UP 5 mins: 10 power push ups […]
September 18, 2017

Mountain Monday

10 Pax joined me at Falcon’s Gauntlet this morning for a Mountain Monday workout. Warm Up- butt kickers, high knees, toy soldier, arm circles forwards and […]
September 15, 2017

Humid Ladder

5PAX for a very humid Friday morning ladder workout: Warm-Up Jacob’s Ladder x 8 mins 15, 14, 13, 12, etc x 8 mins One Push-Ups Squat […]