October 4, 2018

AMRAP Rap Session

*DISCLAIMER *Warmup & Stretch AMRAP Rap Session 4 AMRAP rounds, 8-10 minutes each, with the following structure: Cardio exercise: 20 reps Lower body exercise: 15 reps […]
October 3, 2018

Time Bomb Bootcamp

  5 Pax for a Time Bomb AMRAP workout and 2 Pax ran for 4 miles. TIME BOMB WORKOUT Warm-up: jumping jacks, toy soldiers, arm circles […]
September 26, 2018

“Never give up” said the Roach

We were 12 strong this morning at Legacy. I reached into the archives and per the request of Regroup repeated a Q I did back in […]
September 23, 2018

Up and Down; Round and Round

Eight Pax joined me for a Flex Friday – Weighted Workout at Legacy.  Temps were cooler 74 instead of 78 but that didn’t stop us from […]
August 17, 2018

Ab/Cardio pyramid; AMRAP curb work with the Queen

6 ladies joined me to start off Friday right with some sweating and fellowshipping! I feel we had a good one and have earned a treat!! Music […]
July 30, 2018

Musical AMRAP

11 dedicated PAX showed up this Monday morning – even with the threat of possible thunder storms and rain. I have been crafting this Q for […]
July 30, 2018

Monday Morning Shakeout

The Skinny: Pax of 9 showed up with their blocks, weights, and rucks for a humid session at Riveter Station. The Thang: Warmup- LBAC, Windmills, Burpees […]
July 13, 2018

AMRAPs and Abs

5 PAX pushed through 3 sets of AMRAPs and 8 minutes of Abs with lots of chatter and fellowship. Enjoyed it, ladies! Weather Conditions: 75° and […]
July 11, 2018


Batter Up brought the sweat this morning with a Tabata/AMRAP style workout. With a hot pink poster and the moves of a pro, she demoed the […]
July 2, 2018

A Lovely Monday AMRAP

It’s my BIRTHDAY Q! After a quick warmup, we jumped right in! 4 Minutes AMRAP followed by 5 burpees (For a total of 38 this time)!! […]
June 24, 2018

Minute to Win It – Better Late than Never!

10 pax joined me on Friday morning for a swampy (70 degrees and 98% humidity) sweaty workout. WU – Everything in Cadence Count to 10 Toy […]
June 15, 2018

AMRAP Total Body

AMRAP= As Many Rounds As Possible 3 minutes on, 1 minute rest – during the 3 minutes on, you go through 3 exercises as many times […]