#nevermissamonday

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 12, 2018

Birthday Q Fun!

14 PAX came out in the cool morning air to get some birthday fun going.  Since The Q was 29, er, I mean, 42, we did […]
November 5, 2018

Dora: tabata style!

Unseasonably warm 50 degrees and a lot of humidity at Riveter’s Station this AM! At 5;30, the PAX consisted of Diego and I. As we were […]
October 24, 2018

Casper was such a dream boat!

We began discussing penmanship and the art of decompressing. To distract from the cold night air setting in we kicked off the workout with a warm […]
October 22, 2018

Superwomen Monday Morning BeatDown

Warm up in cadence: 10 fast feet into half burpee 10 scissor arms with jog 10 crossover feet with jump 10 imperial walkers to jump The […]
October 16, 2018

Never miss a Monday

We came together under the shelter strung with wacky lights and 90’s pop… can I say more? Absolutely! The PAX was filled with girl power from […]
October 15, 2018

Zombie Survival Training

Six ladies met at Pitchfork this morning to work on our Zombie survival skills. Warm Up Side shuffle ring around the rosie with 5 burpees after […]
October 15, 2018

Wow Yourself

Warmup: Headroll Armcircles Side twists Side reach Knee to chest Foot to booty TTT Tabata Time (repeat each set of 4 exercises twice): Hillbillies Toy soldiers […]
October 1, 2018

Take Me Out to the Ballgame, Take 2

WU: 15 JJ CC, 15 Imperial Walkers CC, 10 Toy soldiers CC Take me out to the ballgame song to original 1908 version (multiple verses included) […]
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 25, 2018

7s, rounds, and abs

6 Pax Joined me for my first Q at #The Station in #Greer for a cooler morning (70 degrees) but we had no problem getting our […]
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 […]