December 3, 2018

Abs and Buns of Steel

Warmup: Headrolls Arm circles Side twists Side reaches Windmills Knee-to-chest Foot-to-butt The Workout: Abs of Steel- 25 crunches 30 Russian twists 30 sec plank 25 in […]
November 19, 2018

Wake Up Every Muscle

Warmup: Head roll Arm circles Rock those hips Hip rolls Side twists Windmills Lap around the circle Workout: (Run through all 10 exercises with reps changing each […]
November 15, 2018

Freezing Our Booties Off

Warmup – various stretches  Workout – Yaaaaass!!! Tabataaass!!! Tabata style with 30 seconds of exercise and 8 seconds of transition in between. Repeated through twice. With extra time, […]
October 1, 2018

Team Work Makes The Dream Work

Warmup: Head rolls Arm circles Windmills TTT Side reach Side twists Knee to chests Foot to butt Workout: Dora workout with PAX 1 starting with the […]
September 24, 2018

First Monday Morning at #RiceRow

WARM UP (Salty)- Head roll Arm circles Side pulse Arm stretch Toe touches WORKOUT (CrabCakes) –  Tabata style, 30 seconds each (unless otherwise stated). Using the […]
August 9, 2017

Take Me Down to the Plank City

12 ladies joined me this morning to enjoy all things plank with some other challenges in between. Headed to the Guns-n-Roses concert Friday so the nostalgia […]
February 13, 2017

HWY 51 BB – HotPants VQ

On Friday afternoon, Smurfette was looking for a Q for Saturday’s workout.  I was driving home from Greenville and decided WHY NOT?  We emailed back and […]
February 6, 2017

Work off the wings

I was impressed that even one of my fellow FIA’s HC  for a coooold Monday after Super Bowl Workout at 5:30 am but we had 8 STRONG […]
January 4, 2017

HumpDay Butt & Gut Toning!!

We got to feel parts of our butts we didn’t know existed with this workout!! Welcome/Intro/Disclaimer 19PAX with 1 FNG!! Welcome SweetTea Warm-up: elbow cross over […]
December 28, 2016

Several ladies introduced to Johnny Cash #theSwamp

12 awesome ladies and two 2.0s worked their core tonight and had fun doing it!  Thanks Uno for picking up the spontaneous Co-Q!  And thanks She-Bakes […]
December 27, 2016

ALL core ALL the time.

Its always daunting as the PAX to come out on a rainy day not knowing if your Q is gonna drown you in the rain so […]
December 19, 2016

Simple AMRAP Core and HIIT

We try to make Betty Ford more Core focused but sometime we stray. Today was not a Stray day. We hit it heavy and hard and […]