Ode to Flash
February 25, 2018
Payday Back Blast
February 25, 2018

Finally it’s not Cold!

  • When: 02/24/2018
  • Q: Treble
  • Pax: Beaker, Cool Runnings, Corabelle, Digger, Dorothy, Dr. Lightning, Fonda, Joker, Lemons, LGS, Marvel, NASA, Pax, Peachy, Peyton, Philly, Sisqo, Scribe, Spokes, Sporty Spice, Stitches, The Fed, The Warden, Transfusion, Treble, Turbo

Great morning with a large group and warm weather!


Warmup was practicing the movements that were part of the interval training up at the Constellation park.

Derby run up to constellation park.

Groups of 4 spread out along the course.

  • Walking lunges,
  • Burpee Broad Jumps
  • Crab Walks
  • High Knee Jumps
  • Bear Crawl
  • Traveling Lateral Lunges (changing sides)
  • Derkins
  • Erkins
  • Tricep Dips


Message: I didn’t come this far to only have come this far. It’s not about the goal it’s about the challenge, the process and expanding how you define yourself as a person and discovering the new things you can do. If this workout was hard you are at the right place. I am so excited to be a part of this journey with such a great group of women!!!


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