May 23, 2019

ABCS Dora-cides

There were 12 amazing PAX this morning at Foxtrot for the ABC’s Dora-cides beatdown. We got through 2 rounds and were about to start the third […]
May 23, 2019

7 B*tches

Nothing like waiting until last minute to come up with a workout! J Warm Up: Jog in place 20 seconds 20 high knees (hard count) The […]
May 23, 2019

Track BB: Broken Miles

We got after it today! 7 pax for Broken Miles on the track. 800m (2-lap) warm-up Then 3x through the following set (“Broken miles”): 1000m (2.5 […]
May 23, 2019

Roll the Dice!

Warm Up hamstring stretch (bend over at the waist and hang) that moves into… cherry pickers (15 in cadence) toy soldiers (15 in cadence) arm circles […]
May 23, 2019

Holy Rain, Batman!

‘Twas only a light warm rain when we got started; we were lured into a false sense of comfort. But the rains came hard as soon […]
May 23, 2019

Medals of Success ~ Pass this one around FIA

8 PAX came out for a super HOT Georgia beatdown at AO Foxtrot !! Shout out to Kodak for her first wednesday PM beatdown at foxtrot […]
May 23, 2019

Choose your friends

FiA welcome and disclaimer followed by a warm up that included the following: 10 small arm circles forward, 10 small arm circles backwards, 10 big arm […]
May 23, 2019

Back blast from Louise

Arms and Abs! Run to basketball court: Each exercise is 30 seconds Group 1: Shoulder taps Incline push ups Hammer curls Weighted shoulder press Plank knee […]
May 22, 2019

Load Those Buses Before School’s Out

School is almost out.  The heat has arrived.  And us Moms are hanging by a thread this crazy month. So what better way to relieve some […]
May 22, 2019

roll the dice

WU: jog 1 lap around soccer field DWU: toy soldiers, squatters, arm circles, swimmers MAIN SET: 30sec ea exercise with 10 sec recovery- 30 sec recovery […]
May 22, 2019

Full Body Tabata

7 Pax showed up for a humid, breezeless tabata workout at Gridiron. There was plenty of mumble chatter along with laughter. Warm Up 10 IC Toy […]
May 22, 2019

Super 21!!!

It was a wonderful morning at The Lair with 8 Pax and FNG Georgie!! Welcome Hip Hop!! Warm-up: arm circles front and back, windmills, toy soldiers, […]