September 12, 2016

Harbison 50k Pre-Blast

Do you like to run? Have you ever thought about completing a trail ultra-marathon? Here is your chance to race one of the southeast’s most popular […]
August 30, 2016


WARM UP: Start with 1 of each exercise, then do 2, 3, 4, and 5: Burpees, Jumping Jack, Knee Tuck, Starburst, Plank Jack   THE THANG: […]
August 28, 2016

Test Your Endurance!

We completed our first APFT this morning! Warm Up: 15 JJ IC 15 Skiers IC 10 Butt Kickers IC   The Thang: APFT: 2 mins of […]
August 10, 2016

Wild Workout Wednesday!

WARM UP: 10 JJ IC 10 Imperial Walkers IC 10 Skaters IC THE THANG: Partner exercises… tabata style! We did 30 seconds on, 15 seconds off, […]
July 16, 2016

Circuit Work

Today we had wonderful weather! We had a PAX of 10 with 1 FNG. Warm up 2 laps around the track, 25 JJ’s and 20 knee […]
July 5, 2016


PAX of 4 for a patriotic workout! WARM UP: 25 JJ 25 BUTT KICKERS 25 HEISMEN 1 LAP THE THANG: 7 Stations, 5 minutes each. Jog […]
June 29, 2016

Counting Down… And Back Up Again!

5 minutes of choice exercises in a circle. We went around the circle several times and each person selected something to do. THE THANG:   Begin […]
June 29, 2016

Rappin’ Up The Hill- AMRAP that is!

WARM UP: Run up and down the stairs. 3 minutes of exercises at 30 second intervals (high knees, butt kicks, lunges, inch worms, jacks, squats) Run […]
June 29, 2016

Corner Madness

WARM UP: 25 JJ IC 25 Butt Kickers IC 25 High Knees IC   THE THANG: Four corners: Pair up and go to any corner. First […]
June 22, 2016

Real deal Bootcamp

warm up. Arm circles 10 IC forward and 10 IC back. 10 thru the tunnels IC. 20 JJ. Bootcamp circuit 1. Repeat 2 times. Rrun 3 minutes […]
June 18, 2016

No Pain, No Gain

It was a perfect morning for PAIN stations! WARMUP: Just Like Fire by Pink: 15 JJ 15 Butt Kicks 15 High Knees Burpees in Circle: one […]
June 17, 2016

Hills? You Mean Speed Bumps.

As if the heat wasn’t enough, Bluegrass wasted NO time in getting things warmed up! WARM UP: Run one lap around parking lot. Run up and […]