January 12, 2018

Kickboxing at #theSwamp

Knockout and Rocky       #theSwamp       1-12-2018   5min warm-up: 20 – side shuffle 3 steps right, cross punch, go back left 20 – wide squat, touch […]
December 18, 2017

Last Mario Monday of 2017

It was a beautiful morning for Mario Monday. We started the morning with temperatures in the lower 50’s. What an improvement from last week. WarmUp: 10 […]
December 15, 2017

A little partner, a little individual work at #swamp

Warm Up: TTT 10 – IC Arm Circles 10 – IC Toy Soldiers 10 – IC Partner Work: 1. Partner Pistol Squats – 1 minute then […]
October 19, 2017

5,4,3,2,1 at #Swamp

It finally feels like fall! Many of us wore a long sleeve top over our tanks, however it did not take long to work up a […]
September 22, 2017

Return of A Burpee and A Plank at #theswamp

Disclaimer Warm Up: 10 JJ IC 10 Arm Circles IC (each direction) 10 TTT IC The Thang – 20 reps of each exercise in cadence with […]
September 20, 2017

Humpday Reaper Action

Another beautiful starry morning for the FiAs of DU to meet and grind out a super challenging workout!  The Reaper Circuit has created a name for […]
September 13, 2017

Total Body Beat Down

7 PAX rose in the wee morning hours to meet under the stars at Down Under for a Burpee led total body beat down.  We went […]
August 23, 2017

Leg Smashin’ Good Time

16 PAX showed up to smash some legs with me this morning at Down Under.  As can be expected for August, it was SUPER humid and […]
August 14, 2017

Field Trip to “The Hill”

1.) Group Warmup 2.) The Thang: *****Warm-Up Jog to the Tracks @ corner of Luke & Hickory***** Runners completed a Circuit of Exercises and then Ran the […]
August 11, 2017

Survived a swampy #Swamp

While the temps were lower the humidity was high, we all were dripping by the time we ended. Happy birthday to Napper!! Disclaimer WarmUp: 15 JJ […]
June 27, 2017

DJ Speedy and 60 second reps

Hot and humid but we all pushed through. “We can do anything for 60 seconds”. Speedy provided the perfect tunes for each section of Arms, Abs […]
June 21, 2017

Birthday Games!!

It was a little misty rainy when we started and no one really wanted to get wet but being the wonderful birthday Q I made them […]