July 16, 2019

Circle of Trust & Fragmented AMRAP

11 PAX showed up to a gorgeous full moon today at the Den!!! The highs were in the 70’s already so we knew we were going […]
July 15, 2019

B.L.I.M.P.S. at the Prowl

YHC had the honor of traveling to Pelion to fill in as Q at this new-ish AO, the Prowl, as promised.  Those ladies (mostly over the […]
July 13, 2019


Warmup Forward arm circles (IC) Backwards arm circles (IC) potato diggers (IC)   THE THANG     Plank Tabata: 4 sets of 4 exercises; each exercise […]
July 13, 2019

Sugarland’s Games

  9 PAX showed up on this beautiful and extremely hot Saturday morning to play a few games with me !!!! I pre-blasted about Trivial Pursuit […]
July 9, 2019

Heart Rate Hijacker

Heart Rate Hijacker Five sets, two exercises per set, three rounds through.  Round one: Do each exercise for one minute with a 30 second rest between […]
July 1, 2019

Oh it Stinks!

9 PAX strong at Pitchfork this morning. The air was thick, we got down to work and these ladies killed it! We even had to work […]
June 26, 2019

C.L.I.M.B.S. (B.L.I.M.P.S. evil cousin)

I came in on two wheels to #Legacy as I hit stopped traffic on 385. The 4 PAX were ready to go so we moved over […]
June 23, 2019

The “Fat Fryer” One Hour Backblast

The 5 of us got in the sweat-zone fast with this workout!! We added a bit a challenge by incorporating small dumbbells – we each used […]
May 30, 2019

Sweat, Smile & Repeat!!!

Warm-Up 10 X Jumping Jacks – in cadence 5 X Inch Worms 10 X Hip Flexors 10 X Calf Raises The Thang… There are two separate […]
May 24, 2019

Fridays are fun at Gridiron

Conditions: Warm, dry, and a breezy 70ish degrees Warm Up: 10IC of the following: Butt Kickers Jumping Jacks High Knees Imperial Walkers Windmills 3 Count Squats […]
May 21, 2019

Welcome to FiA Knoxville’s Jumping Jack Weighty Workout

  Welcome to FiA Knoxville’s Jumping Jack WEIGHTY workout Part II!! Disclaimer Stay at your own pace and continue to strive Warm-Up The Thang: PAX will […]
May 16, 2019

Maxout Escalator

9 Pax gathered on this cool, refreshing morning at Portside!  I have been pillow fluffing for the past week or so, so I was thankful for […]