July 24, 2019

rain go away

Warm-up: Jumping jacks, skaters, high knees, butt kicks Dynamic Warm-up: arm circles, swimmers, alternating lunges, toy soldiers Main Set: (2 rounds 50sec on/10sec rest for each […]
July 17, 2019

Dog days of Summer

WU: JJ DWU: arm circles, swimmers, toy soldiers, open/close gate MS: (2x through each circuit) Circuit1: squat with side leg lift alternating sides x20ea single leg […]
June 25, 2019

Hill Sprints in the Heat

Warm-up: 10 each: Cherry pickers, squats, jumping jacks, butt kicks, chest openers, big and small forward arm circles and big and small backward arm circles. After […]
June 19, 2019

midweek OM

WU: JJ, skaters DWU: toy soldiers, inchworms, swimmers, arm circles Main Set: Cardio: 30 JJ 5 PU 25 high knees 10 crunches 7 burpees 7 squats […]
June 12, 2019

diamonds are a girls best friend

WU: JJ, skaters, high knees DWU: swimmers, arm circles, toy soldiers, open/close gate MS: Baseball diamond (3 rounds: rd1, rd2, rd3) -Home base (1min each): Pushups, […]
June 11, 2019

Taco Tuesday

Warm-up: 16 Raggedy Anns 16 side to side hops 15 chest expansions 16 torso rotations 15 big arm circles/small arm circles fwd 15 big arm circles/small […]
June 5, 2019

Last minute recycle

We were in need of a Q this morning, so I grabbed an old workout and we got it done!  Beautiful weather this morning, definitely the […]
May 29, 2019

Tabata and bugs

Great crowd for SIOR this morning! Next time i will remember bug spray and a flyswatter! So gross out! Disclaimer Warm up: side shuffle to shelter […]
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 1, 2019

May Day FIA-Style

WU: jumping jacks, XC skiers, Skaters DWU: toy soldiers, squatters, open/close gate, arm circles, swimmers Main Set: (45s on.15s off)-2 rounds each: 1 min recovery at […]
April 24, 2019

It’s a no counting kind of Monday

It’s Monday… so Q decided it was time to bring back some stations with no counting. Disclaimer and warm up The Thang: 45 seconds on/15 seconds […]
April 23, 2019

no excuses

WU: 1 lap around soccer field DWU: toy soldiers, alternating dynamic lunges, squatters, arm circles, pot stirrers, swimmers MS: (1min each exercise) Upper: push-ups tricep dips […]