March 15, 2018

Spring Forward

Warm Up Stretches -arms -legs Arm circles High steps RUN a loop Song-Salute SONG Squats & CHORUS Burpees with squat hold RUN a loop Song-Fall Out […]
March 15, 2018

Perfect “10”

Disclaimer and Warm Up Arm circles, jumping jacks, quad stretches, arm stretches The Thang 10 Squats 10 Push-ups 10 lunges to a high knee (each leg) […]
March 5, 2018

Monday HIIT

When 03/05/2018 PAX of 5 showed up to brave another cold Monday morning and show it who is boss. Soto, Mona Lisa, Passport, Peaches, Diego Disclaimer I am […]
February 28, 2018

Thunder and Lightning!

  We played in the rain with the lightning and the thunder today. Warm up The Thang: 100 squats, 90 sit ups, 80 jumping jacks, 70 […]
February 20, 2018

The no mercy mile

It was a beautiful 50-degree morning but it was, unfortunately, a nasty and wet morning. Still, we decided to go for it and do some work […]
February 20, 2018

Dora Dora Dora…

Disclaimer  Warm up  BAC – forward  BAC – backward  High Knees    The Thang: Morning at Riveter Station  On this beautifully cold East Tennessee morning we were […]
February 10, 2018

Rain or Shine

6 wonderful PAX showed up on this beautiful rainy Saturday Morning. So proud of these girls for showing up for a run in the rain! The […]
January 22, 2018

High Rollers

We started with a quick warmup of jumping jacks and high knees, excited to have a morning with temps. above freezing! Then it was up to […]
January 22, 2018

Return of Tombstone Hill

10 PAX showed up to tackle Monday morning and the week head on! We hadn’t visited tombstone hill in a while so I thought it was […]
January 12, 2018

January 6th Backblast

BRRRRillant!!!! We did a Dora in the freezing cold on the 6th  with 100 zercher squats, 100 front squat and presses, 50 overhead weighted situps and […]
January 11, 2018

Full Body Burnout

9 PAX joined together this fine Monday morning FIA DISCLAIMER Warm Up: high knees, jumping jacks, butt kicks The Thang: 4 stations: Abs: – 30 second […]
January 4, 2018

HIIT and Run

5 women met on the field in 12 degree weather. Disclosure Warm Up Jog to Field   The Thang Sumo Squats x30 High Knees x60 Butt […]