April 20, 2019

Would You Rather Do Monkey Humpers or Smurf Jacks?

We started with a quick warm up! Everyone could choose one of the following exercises – we did them for 50 seconds, with 20 second rest. […]
April 16, 2019

Ready AND EXERCISE! 1, 2, 3 – ONE! 1, 2, 3 – TWO!

Ahh, the sound of cadence early in the morning. After a dynamic warmup of cross body arms, overhead reaches, jumping jacks, and high knees, we launched […]
April 6, 2019

Abs-olutely Great Time

Excitingly, we had a FiA Pax who was visiting the area from FiA Hilton Head, Cali, who brought her local FNG Bourbon along to Burnin’ Rudder. […]
April 3, 2019

Partner Workout

We ran a  warmup lap, then did toe touches and windmills. The workout consisted of pax partnering up. One partner did a cardio exercise up and […]
April 3, 2019

Accelerator Square – Alexandria Style

7 PAX rocked it in Alexandria, VA yesterday at 5:15am. We warmed up to DJ Jazzy Jeff and the Fresh Prince as we played “tag” (thanks […]
March 9, 2019

Cross the Box

Saturday morning started off a little windy which presented its challenges with holding down index cards and mats. Everyone worked hard and did more burpees than […]
March 9, 2019

Friday Morning Arms

It was chilly Friday morning, but it didn’t stay that way for long. Warm up Lap around the parking lot 10 Toy soldiers IC The thang […]
March 9, 2019

Polar Vortex Blast

Wednesday morning was a tidbit cold, but this PAX rocked a Tabata and Strength workout. 1. Tabata (20 seconds work/10 seconds rest) Jumping Jacks High Knees […]
January 27, 2019

The Struggle

The Struggle was real this crisp Friday morning. Yet, this strong 5 PAX pushed through. The Thang: You’ll do three rounds of each circuit below. Execute […]
January 1, 2019

Tabata for Two

Today was wet but thank goodness for our shelter! The sun peeped through and ut turned out to be a gorgeous day! True to Flight Path […]
December 21, 2018

O Christmas Tree

We did this from the base up then back down. The Pinterest visual showed it in the shape of a Christmas tree, but y’all I’m not […]
December 21, 2018

12 Days of Christmas x2

We hadn’t done the 12 Days of Christmas so far in our region this year so we just had to do it twice! We did a […]