Retail Therapy Pre Blast
July 16, 2018
Pole Your Weight and Tighten Your Booty
July 16, 2018

  • When: 07/16/2018
  • Q: The Defender
  • Pax: Tetris, Yankee, Coal Miner, Turnpike, Sand Castle, Gypsy, Blue Angel, Peg Leg, Sugar Baker, Firetower, Scribe, Ranger, Model T, Delta (FNG), Hero, Zinc, Stretch, Happy Trails, Wonder Woman, Statster, Utility and Caliente

I was joined by 22 beautiful, strong and eager PAX this am for what was supposed to be a pretty tough workout but once we got started, I saw that I needed to make some “modifications” to make it tougher.  Switched out some lunge kicks for bear crawls and added 48 Defenders to the warm up.  How could I possibly do a workout without my favorite exercise??? We did all of this to some pretty sweet jams and even had others that were at BLP walking the track jamming to our beat! All of these ladies are FABULOUS and continue to put up with my “all over the place” workouts.

I had all intentions of starting my workout with this quote (I said it at the end but should’ve really been said up front):

“It will hurt, It will take time, It will require dedication, It will require willpower, It requires sacrifice, You will need to push your body to its max, There will be temptation…But I promise you, when it’s over, you’ll realize that you’re worth it!”

No time for a catchy backblast for today but this is how it went down…

The THANG…..


Arm circles 10 forward and 10 back IC

Standing quad stretch 15 seconds per leg

Fold forward hamstring stretch 30 seconds each leg

Hip flexor stretch 30 second each leg

48 Defenders (OUCH)

Run around the track


Windshield wipers 12 each side

Reverse plank kicks 12 each leg

Side plank crunches 12 each side

Star Extensions left 12

Star Extensions right 12

If you finish early, hold a reverse plank

Run 1/4 track to end up in the circle


Suicides – 4 up 4 back (8 total)

Side shuffles – 4 up 4 back (8 total)

1 minute wall sit

Bear Crawl to the second tree

Bear Crawl back to the circle

If you make it back before everyone, hold a squat


10/40 Jack Webbs (1 push up to 4 hallelujahs, 2 push-ups to 8 hallelujahs, etc.) 3 to 12, 4 to 16, 5 to 20, 6 to 24, 7 to 28, 8 to 32, 9 to 36, 10 to 40.


A very warm welcome to FNG Laura Walker now known as “Delta”.  Her husband also joined F3 at BLP this morning and was named “Major Payne”.

I ended with a couple of quotes (I am not one to pray out loud but I am working on it):

“Think of your workouts as important meetings you’ve scheduled with yourself…Bosses don’t ever cancel.”

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens.  That’s how change occurs.”


Catch me again on August 6th! Same place, same time!









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