July 7, 2018

She’s Got Legs…

It was time for a leg focused workout this morning at Capitol Punishment. 16 Pax and 4 FNGs hammered it out in the humidity for a […]
May 29, 2018

My 4 year FiAversary!

4 PAX joined me at the state house this morning for a good old fashioned beat down to celebrate my 4th anniversary as a FiA! Warm […]
April 22, 2018

Stairway to H-E Double Hockey Sticks

Warm Up 25 jumping jacks 25 buttkickers 20 arm circles forward and backward   1 minute of each. Repeat whole set twice. burpees push-ups run up […]
April 3, 2018

Stairway to Hell, The Sequel

I miss Mountain Mondays at #falconsgauntlet. Maybe we’ll get some more daylight so I don’t have to create these sufferfests on the gym stairs. ‘Til then… […]
March 29, 2018

Weighted Wednesday :)

Warm up: 20 Jax, 20 butt kickers, 15 arm circles forward, 15 backward   1 min each of all of these (2 rounds total)   Bicep […]
March 26, 2018

Can’t Mountain Monday? Take the Stairway to H-E-Double Hockey Sticks.

Stairway to Hell is the lovechild of me wanting to do a Mountain Monday workout and me noting that’s just too dark in the back to […]
March 9, 2018

Flip-A-Coin Friday with an Abs Chaser

9 PAX celebrated Friday with a flip-a-coin workout and some extra abs for dessert. Even better, two FNGs braved the chilly morn to join us — […]
February 6, 2018

String of Pearls redux

Recycled an oldie but goodie this morning because I feel like we’re glued to our yoga mats at the bottom of the steps all the time. […]
January 19, 2018

Falcon’s Gauntlet chilly morning

6 PAX for a chilly morning!!   Grand Slam Kalamazoo Wordsmith Seam Ripper Hot Chocolate Gemini   Warm up: 15 Jaxs, 15 butt-kickers, 10 toy soldiers, […]
December 29, 2017

Post Holiday Workout

Warm Up 15 Jacks 15 butt kickers 15 arm circles 15 toy soldiers   (1 minute each with 5 sec break) Set 1 Push ups Burpees […]
December 29, 2017

AMRAPping into 2018

Beautiful, CRISP clear Forest Acres morning. Zero humidity. This workout kept everyone so on the move, no one felt cold. Really. Warm Up Up the stairs/8 […]
December 22, 2017

Helping Santa

Christmas eve eve eve! Christmas themed workout helping Santa, Decorating the tree, helping frosty, and the Grinch, 6 PAX Warm-Up: jolly jacks (crossjacks), Reindeer Run (high […]