August 6, 2019

Shady 11s

Warm up:  lower field lap, end at basketball courts. windmills, worm walkouts, chain breakers, stretch Bench Work: 20 reps- Single leg step-up/back lunges [Bench on your […]
August 6, 2019

File this one away for the winter

In honor of the US National Soccer Team’s World Cup win, we had a drill-filled Q planned. Warm Up:  jogged the lower loop and stretched whatever […]
July 3, 2019

Raleigh PB: Java Jog Revised Time 06:30 Carroll Track

We’ve pushed the start time back to a reasonable 6:30 AM at the Carroll Middle School track.   If you’ve never been to a track workout, this […]
July 1, 2019

The cones are back!

Warm Up:  jog the lower loop and place 3 cones along the way.  Windmills.  Chain breakers.  Pax choice stretching. Tha Thang: ROUND 1- Exercise (* indicates […]
June 17, 2019

Screaming Bunnies

I found this workout in a back blast from Charlotte-Metro.  I loved it.  It kept us busy the entire hour! WARM UP: jumping jacks, windmills, plank […]
May 28, 2019

So nice I Q’d it twice

I did this Q 3 days earlier but none of the Tuesday regulars were there so we did it again. Warm Up:  jumping jacks in cadence, […]
May 28, 2019

Hodge Podge with weights

Warm Up:  Jumping Jacks, Windmills, Chain Breakers, various stretches Tha Thang: 11s (the length of the picnic shelter):  Crock pot squats with rock/weights > Bear Crawl […]
May 1, 2019

Crazy 8s

Warm Up:  jog the lower loop, grab weights and jog over to the wide steps. Tha Thang:  8 sets of 8 reps of 8 exercises   […]
April 1, 2019

Overdressed for Success

Warm Up– Jog the lower loop.  Windmills + various stretches. Tha Thang- Jog with weights over to the stairs: Standing ab crunches. Weight in each hand.  […]
March 21, 2019

Raleigh BB- FiA is Outside?!?!?

Warm-up: Lap around the track then continue over to the bus loop 10 Good mornings 15 Chain breakers 10 Knee huggers   The Thang: Partner up […]
March 12, 2019

Daylight Savings Hodge Podge

Warm Up: Jumping Jacks, Windmill, Trunk Twists, Chain Breakers, Pax choice stretch while we wait on our last Pax Tha Thang: Jog to 1st set of […]
February 25, 2019

Never underestimate the Power Burn

It’s raining…it’s pouring…staying under the shelter is not boring. WARM UP Jog in place, Jumping jacks, Skaters, Squat kicks, Chain breakers, Trunk twists THE THANG The […]