FiA LKN

July 30, 2019
Thang: Warm-up 10 toy soldiers IC 10 cotton pickers IC 10 inchworms arm circles 30: bicep curls 30: squats 30: bentover rows run lap 30: standing […]
July 19, 2019

Payday Backblast: Sharknado

Yep, it was another sweat-fest this morning @ Payday!  5 Pax were ready to see what this Sharknado workout was all about…here’s what went down: Warm-Up: […]
July 18, 2019

Payday Preblast: Sharknado

Join me at Payday (Wynfield Forest Clubhouse) for my first attempt to Q F3’s infamous Sharknado workout!  Somewhat modified, but just bring a mat, gloves and […]
January 14, 2019

Summit Backblast – 70’s with a Twist

A cold winter, Monday morning Tabata workout with a 70’s (ish) playlist 3 reps of 30sec workout 10sec rest for each Tabata set…. HOWEVER-I’d recommend 20sec […]
January 13, 2019

Summit Preblast: 70’s with a Twist

See you at 5:30am at DPK for a Tabata style total body workout to 70’s (ish) music. Bring mat, weights, gloves and water!
December 14, 2018

Payday Circuit

This rainy morning ESPN and I did a challenging workout while staying dry in the deck. This is what we did… Warm up-  10C Toy Soldiers, […]
December 13, 2018

Payday Stations

Join me tomorrow at Payday as we do some traveling station work. Be sure to bring weights, mats, water. I’ll provide the tissues for our runny […]
November 22, 2018

Payday Preblast: Black Friday party

Join me for a pre-Black Friday workout at Payday! Normal time, 5:30a, so we can all hit Target and beat the crowds afterwards! Light hand weights, […]
November 8, 2018

Genesis Backblast: Top level Tabata

DPK top level Tabata went on this AM. Warmup: Toy soldiers 10IC High knees 10IC 20 Skaters 15 Calf raises Gather stuff, head to the top… […]
October 24, 2018

Comet Backblast: Back to the Track

By the light of the silvery moon, a group of us met to work the track on this brisk morning… Warmup: Jumping jax, 10IC Toy soldiers, […]
October 19, 2018

Payday Backblast: Fall Strength

We got our strength training on this chilly AM – here’s how it went… Warmup: 10 Forward arm swings (like scissors) Windmills, 10IC Forward lunge with […]
October 16, 2018

Comet Pre-blast: Leg Day

Join me at Comet (Richard Barry Park) tomorrow morning (10/16/18) at 5:30 am for a mostly leg workout. Bring your mat/towel, weights, water, gloves (optional). Hope […]