November 21st, 2020


Q - Murph

The Pax: Spike, Prosecco, Gilbert, Major Pain, Volunteer, Cookie, The Count, Ginger spice, and Murphy

The Thing:

Warm-up: arm circles, jumping jacks, high knees, butt kicks


50 Monkey Humpers – 5 Burpees

Partner run the loop

100 Around the World – 5 Burpees

Partner run the loop

200 Situp – 5 Burpees

Partner run the loop

300 Overhead press – 5 Burpees

     Partner run the loop

200 Dirty-Girls – 5 Burpees

Partner run the loop

100 Around the World - 5 Burpees

Partner run the loop

50 Monkey Humpers - 5 Burpees

Partner run the loop




Coming together in the beginning.

Keeping together is progress.

Working together is success. 

    - Henry Ford

Fall Right Back to the Parking Lot

Monday, November 2, 2020

6:00 p.m. at Paramore Park

Q: Ghirardelli

Pax: Bad Wolf, Bewitched, The Defender, Cheese Head, Clutch, Gilbert, Ginger Spice, Hobbit, Hot Wheels, Longhorn, Mountain Mama (RESPECT), Preach (RESPECT), Prosecco, Semi-sweet (RESPECT), Spike, Volunteer (RESPECT), Wedding Singer.

The Thang:

Warm-up: Windmills 10 IC, 10 Arm Circles Forward and Backward, Stretching for running

Suicide Run: 

25 JJ, Run to 1st cone and back to start, 25 JJ, run to 2nd cone and back to start, 25 JJ, run to 3rd cone and back to start, 25 JJ, run to 4th cone and back to start

When you have completed, you can do any Ab exercise until everyone completes the round.

We completed the Suicide Run the same way for the next movements: Butt Kicks, High Knees, Lunges, Squats, Calf-Raises, Kick-backs with weights for a total of 7 Suicide Runs.

50 Toes Taps with weights against the fence and then some final stretching.

COT, Nama-rama, and ended in Prayer. Thank you, Ladies!

Happy Halloween!!

Q:  Ginger Spice
PAX:  Hot Tub, Sketch, Towaa (FNG), Blue Angel, Cheegan (and Sprout), Wedding Singer 

Halloween “PUMPKIN” Workout

Halloween “PUMPKIN” Workout

October 29th, 2020

Q - Murph

Co-Q Gilbert

Pax: Clutch, Wedding singer, Spike, Bad Wolf, Major Pain, Ghirardelli, Ginger Spice, Cork, Gilbert, Murph

The thing:


As one partner does the ORANGE activity to reach the number provided, the second partner does the indented activity. Keep working until the song goes off.

*P: Pushups (25)

Zombie Squats

U: Up-down planks (25)


*M: Mountain climbers (25)

Split Squat

P: Press (25)

Monster Plank

*K: Kickbacks (25)

Jump Squats

I: Inchworms (6)


*N: Narrow Squat (25)

Split Squat

Gilbert - Lead us in prayer.

Quote: We fall. We break. We fail. But then, We rise. We heal. We overcome.

What a beautiful sunset!

Solo Dora

Monday October 26 
Strong and awesome group tonight! Welcome BeWitch and Cheesehead!!

Star workout

 Q: Hurricane

Pax: Mountain Mama, Kingpin, Tater, Queso, Cheeto (2.0), Ginger Spice, Wedding Singer, Spike, Setter, Prosecco

The Thing : warm up 10 JJ in cadence, toy soldiers, high knees, butt kicks, 1 lap around key hole.

5 stations layed out in the form of a circle. You complete each station then go to middle to do 10 burpees.

Station 1- 50 bicep curls, 50 tricep rows

Station 2- 50 crunches, 50 penguins

Station 3- 50 sumo squats, 50 calf raises

Station 4- 50 front raises, 50 upright rows

Station 5- 50 monkey humpers, 50 jump squats

Victory lap walk to end workout! 

Yes, I Am A Horrible Selfie Taker!

Q:  Ginger Spice
Pax:  Queso, Mudpie, Kingpin, Survivor, Wedding Singer, Hobbit, Traverse, Britt