December 12, 2018


Q: Braveheart 12/12/18 PAX: Papyrus, Rocker (Respect), Ultra Warmup – Day 14 of the Burpee Challenge – 30 Burpees HIIT – 3 INTERVALS MULTIPLE EXERCISE INTERVAL […]
December 3, 2018

Rocker’s birthday workout

Our very own Rocker turned 55 on Wednesday (and didn’t tell me as I Q’d Wednesday’s workout). So this workout was totally in her honor and […]
November 17, 2018

Two’s better than one!

Warm Up Jumping Jacks 30 sec. High knees 30 sec. Repeat Stretch The Thang Squats 30 sec. Lunges 30 sec. Burpees 30 sec. Mountain Climbers 30 […]
November 15, 2018

Finger freezing cold!

It was a cold and windy morning, but the sun was shining! Warm up (30 seconds each, repeat twice): Straight Arm Jacks, Scissor Chest Opener, Lateral […]
November 3, 2018

Blacktop Bermuda Triangle

This idea was definitely taken from another region’s backblast, so thank you for the backblasts! We’ve had some trouble with the little league softball/teeball parents parking […]
October 29, 2018

Never Have YOU Ever!

Never have I ever…….Ok. I know what you’re thinking. Gosh S’mores really? With 3 little boys there too? How inappropriate! Yea, yea, don’t get yer panties […]
October 29, 2018


The Thang… Two different sets of HIIT mixed with some cardio, strength training and abs. These exercises comprise of 2 x 30 second exercises with an […]
October 24, 2018

What A Hump Day!!!

Warm Up 5 Inch worms – 10 calf raises – 10 arm circles (fwd. & back) – 10 side lunges (5 each side) – 1 lap […]
October 22, 2018


Small group but still so good!!! Warm Up: A nice jog around the music track and then some stretching to start out our work out.   […]
October 15, 2018

Big Red does Q School

Big Red launches about a month ago so we thought it was time for Q School. To save everyone some time and really show some of […]
October 15, 2018

Cards, Abs and Thighs (Oh, my!)

Fia Roanoke’s first Roanoke member led Q and my V-Q!  The weather was finally cool and the clouds were majestic, helping us through those tough ab […]
October 15, 2018

Repect-Ables Representin’ !!!

The Thang: Our work out today will consist of first the 11 count with 2 different exercises, a wee HIIT strength exercises and focus a little […]