January 17, 2018

A little steamy at Elevation

Disclaimer Warmup Chicken Sweeps Butt taps JJ LBAC TTT Low shuffle to the top using ramps At Top 1)20 squat front kicks R/L 1 2) 40 […]
January 12, 2018

Kickboxing at #theSwamp

Knockout and Rocky       #theSwamp       1-12-2018   5min warm-up: 20 – side shuffle 3 steps right, cross punch, go back left 20 – wide squat, touch […]
January 11, 2018


January 6, 2018

Sville still covered in white so Facebook Live workout in sight!

Soooo we are still shut down and wanted to get into the New Year strong. Via Facebook Live: Disclaimer WarmUp: One legged arm circles F/B calf […]
December 19, 2017

Twas the last Monday before Christmas…

Disclaimer WarmUp Toy SOldiers 10IC TTT 10IC One legged arm circles 10 F/R High knees 30 sec jog the courts The Thang: Repeat for 5 minutes: […]
December 18, 2017

Last Mario Monday of 2017

It was a beautiful morning for Mario Monday. We started the morning with temperatures in the lower 50’s. What an improvement from last week. WarmUp: 10 […]
December 15, 2017

A little partner, a little individual work at #swamp

Warm Up: TTT 10 – IC Arm Circles 10 – IC Toy Soldiers 10 – IC Partner Work: 1. Partner Pistol Squats – 1 minute then […]
November 30, 2017

Animal-Themed Workout

Thirteen PAX joined for an animal-themed workout at the Summerville parking garage. #Elevation AO   Warm-up: Run up the stairs to the top and back down […]
November 28, 2017

30:30 intervals to work off leftover pie

Warm Up: 10 Arm Circles IC 10 Toy Soldiers IC 10 TTT IC 30:30 Intervals around the track – we all ended up with 2.5 miles. […]
November 27, 2017

My CORE needs some MORE workout!

Disclaimer and warmup: calf stretch and hip flexor, TTT and butt kickers Running to corners and lights alternating between set 1 and 2 at each stop: […]
November 26, 2017

Cruising with FiA & Expanding across Oceans.

Michelle Carr aka “Wonder Women” from Alpharetta, GA AO  -This is a special Back-Blast of workouts that spans over 3 days, in different countries and over […]
November 21, 2017

Mario Monday on a COLD November morning

Warmup of calf stretch buttkickers and TTT Then we are off towards police station not piggly wiggly. First corner 10 Merkins, 20 Flutters IC, 30 sec […]