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 […]
April 19, 2019

Tuesday Dreaming

Warmup: 1 lap around the soccer field Dynamic Warm-up: toy soldiers, open/close gate, dynamic lunge/hamstrings, arm swings, arm circles, pot stirrers Main set: #1: 15 burpees, […]
April 12, 2019

FriYay Squat and Arm Fest

Happy FriYAY y’all!! We had two different workouts rolled into one FriYAY session.The temps are finally warm and we are hopefully coming to the end of […]
April 9, 2019

Taco Tuesday

We met at the tennis courts at Womble Park tonight and the rain stayed away so we had a beautiful evening for a workout. Warm-up: 20 […]
March 7, 2019

Squats, Oh My!

Another freezing morning, but once we got going we warmed up quickly.  Too bad our car keys weren’t the same, and three of us had issues […]