Recent Workouts

Backblast 10/30/19

Atlas Q:

Date: Wednesday, Oct. 30th, 5:30am
PAX: Passport, Margarette, Gish, Soto, Crush, Atlas

Disclaimer: I am not a professional. Workout at your own risk and modify exercises as necessary.

Warm-up: Run a lap around to the steps and back to the amphitheater. PAX stretched while Atlas explained the workouts.

The Thang: We did 3 rounds of 50/50 then a lap, 3 more rounds, a lap, and 3 more rounds. Round 1 was 50 jumping jacks, 10 pushups, 20 squats, and 20 bicycle crunches. We held plank until everyone was finished. We ran a lap before the next round. Round 2 started with 50 high knees, then 15 V-ups, 20 squat jumps, and 15 superwomen. We held a squat until everyone was finished. We ran a lap before the next round. We started Round 3 with 50 mountain climbers, then on to 15 lunges, 20 plank jacks, and 15 skater lunges. We held squat until everyone was finished.

Cool Down: PAX stretched it out as we circled up.

The Skinny: Today’s COT was more for myself than anyone else, but someone else may have needed to hear it. I try to live a healthy lifestyle by eating right and exercising, but I often make excuses to avoid what I know is right. I have to tell myself over and over again that “I am worth  it”. I have to stop making excuses and do what is right because I’m worth the effort.

Recent Workouts

Backblast 10/29/19

Whoopi VQ:


PAX of 15!! Vanilla Ice, Athena, Solace, Salty, Doublemint, Crossbow, ShopVac, Houston, Flipper, Gish, Scotch, Dr. Buff, SoBe, Kiawah, Whoopi

Warm up to “Aint No Mountain High Enough” dance routine

Jog over to Tombstone Hill for our suicide relay. Each section of the suicide is a leg. One complete suicide is made up of four legs and is considered one round.We split up into teams of 4, with one team of 3. This is a suicide relay, where each person does one leg of the suicide. While that person is running the leg, the other teammates complete the team challenge exercise at the bottom of the hill (Round 1– mountain climbers, Round 2 – jabs & uppercuts, Round 3 – inchworms, Round 4 – arm circles). The team must complete 100 cumulatively. The next person cannot start the next leg of the suicide until BOTH the previous leg is complete AND the cumulative total has been met.

There is some flexibility here – if the person running the leg returns to the team before the team exercise is done, that person can help meet the cumulative total and vice versa. Once both conditions are met, all members must stand up and do a hands-in FIA cheer before the next leg can start. Whatever team finishes all four legs first is the winner and can choose the “break” cardio for them and the others between rounds (burpees x 10 or lap up and down the hill). Any team that finishes before others must help the remaining teams finish. After two rounds, switch up the teams. With teams of four, your leg will rotate every round, so after four rounds you will have done all four legs. With teams of three, you’ll only do three rounds and one person on the team will have to do two separate legs in each round – that person will rotate. With teams of two, you can choose to do two rounds or four rounds, depending on time. Both people will do two legs each round. Decrease the cumulative team exercise count to something more reasonable since only one person will be doing it.

COT: There is a Scottish proverb that says “Enough is as good as a feast”. Life in Scotland is very simple and they are grateful for what they have, which is usually no more than they need. And that is enough. We can apply this to many areas of our life, but I think it’s helpful when we view our bodies. Our body may not look exactly how we want it to look or be as athletic as it used to be, but it is incredibly capable.And if you used it to even show up at a workout, then that is enough. And enough is as good as a feast.

Recent Workouts

Backblast 10/23/19

Gish VQ:

PAX: Gish, The Frizz, Peaches

Disclaimer: I am not a professional. Please modify to suit your needs.

The Thang: The main idea behind this workout is balancing the tough work through which we love to put ourselves with moments of self-care and reflection. We’ll either burn out or harm ourselves in other ways when we’re pushing too hard all the time. In this workout, we’ll kick ass in the cardio and core sections but frame it with slow stretches that prepare and thank our bodies for the hard work! 

Warmup: (30 seconds of each) One Round

Slow butt kickers

Slow imperial walkers

Toe touch circles

Boxer shuffle

High knee in-and-outs 

Jumping jacks


Skater lunges

Cardio: (work 20 seconds; rest 10 seconds) Two Rounds

Butt kickers

Static runners (ball busters?) left

Static runners right

Jumping lunges (modify to alternating lunges?)

Plank walk-downs

Power skips

High knees

Mountain climbers

Quick feet

Pop squats

Pushups (plyometric, if possible)

Jumping jacks

Core: (work 45 seconds; rest 15 seconds) Two Rounds


Superhuman twist (Superman with alternating twist to right and left)

Side crunch left

Side crunch right

Russian twists

Cool Down and Stretch: (30 second each) One Round

Toe touch

Quad stretch left

Quad stretch right

Inner thigh stretch left

Inner thigh stretch right

Seated tires rotation left

Seated torso rotation right

Seated butterfly

Deep glute stretch left

Deep glute stretch right

COT: We all have to find time to slowdown and care for ourselves, listening to our individual needs. Our bodies, minds, and souls work hella hard, and that’s awesome, but if we don’t take time to slow down, we’ll hurt ourselves, physically, and emotionally.

Recent Workouts

Backblast 10/22/19

Doublemint Q:

Hot Potato

Q: Doublemint

Pax: Salty, Sgt. Socks, Houston, Shop Vac, Serenity, Dr. Buff and Athena.

8 pax showed up for some Hot Potato Doublemint style.

Hot potato:

Warm-up: Jumping Jacks, Potato Diggers and Windmills in cadence.

The Thang: Circle up for Hot potato with a 15 lb medicine ball. Game is to be played as fast as you can.Round 1:  Throw ball (potato) across to someone until the 1 minute timer goes off. Do not pass to the person next to you. You must skip one. *When the timer goes off, whoever has the potato wins and gets to roll one of three exercise dice. Everyone does the exercise on the dice together. When done, come back to circle and squat until everyone is done.

Round 2:  While standing, pass the potato to the right until the timer goes off. Repeat

*Round 3:   While standing, pass potato to the left until timer goes off.

*Round 4:   Lay on ground with heads to center. Pass potato over heads until timer goes off. Repeat

*Round 5:   Turn to side and pass potato back between legs until timer goes off. Repeat

*Round 6:   Turn to side and pass ball over head forward until timer goes off. Repeat

*Round  7:   Turn to side and pass potato over head backwards until timer goes off. Repeat

*Round 8:    In squat position pass potato to right until timer goes off.

*Round 9:    In squat position pass potato to left until timer goes off.

*Round 10:  Turn to side and pass potato behind you in figure 8 until timer goes off. Repeat *Rinse and repeat as time allowed.We also had two Burpee trains

Circle up for Count a Rama and Name a Rama.

COT: Today we played hot potato. We can learn a lot from potatoes. Potatoes are beautiful no matter what size or shape they take on. They can be made into long and skinny French fries that are salty and crispy. Or they can be French fries that are chubby and short with lots of curves. You can make them into hash browns of all different shapes and sizes. They can be creamy or naturally beautiful with just a little butter and salt. They are just as beautiful loaded with lots of yummy toppings. No matter what color they are or what imperfections they have, all potatoes are beautiful.Remember we were created by an awesome God who makes no mistakes. Each and every one of you ladies is beautiful. So many times we like to compare ourselves to other women. I know I am guilty of that. Remember that true beauty comes from within. 1 Peter 3:4 says: but let your adorning be the hidden person of the heart with the imperishable beauty of a gentle and quiet spirit, which in God’s sight is very precious.

Try by Colbie Calliat if you haven’t seen the video go and watch it. Thanks for working out with me.

Recent Workouts

Backblast 10/19/19

Kiawah, Crossbow, & Flipper VQ:

We had a Hero/ Villian workout with a game of Battle/Dodge Ball

Pax: Shop-vac, Salty, Msafiri, Whoopi, Crossbow, Flipper and Kiawah

With seven in our pax you may be wandering if it is possible to have a good game of Battle/Dodge ball. I can most definitely assure you that it is possible. These ladies did great this morning. In between rounds of battle ball they did Peter Parkers, jumping jacks, sumo squats, dead man drags, bicycle crunches, burpees, windmills, crunches, box jumps, weighted hallelujahs, tricep dips, just to name a few and of course the burpee train made its appearance.

COT: October is breast cancer and spina bifida awareness month. My life has been touched by both. So please remember to take care of the ta ta’s , eat right and get plenty of folic acid in your diet. My faith is what carries me through this life. This month I am working on seeing me through Gods eyes, and who He says that I am. One of my favorite verses on this is Psalms 139: 14 “ I will praise thee; for I am fearfully and wonderfully made marvelous are thy works.” We are all fearfully and wonderfully made, and I love that together we make each other better women. I am so thankful for all you wonderful ladies, not only in my life but also for my girls.

Recent Workouts

Backblast 10/9/19

Katahdin Bday Q:

Pax: GI Jane, Gosh, Katahdin

Warm up: jumping Jacks, potato diggers, high knees.

The thang: A Libra-inspired Ladder workout consisting of bird-dog crunches or superwomans, Rosalitas, plié jumps or sumo squats, side-plank pushups, and rainbow butts. There was a lot of balancing involved because Libra 


We started with 1 rep of each move, then ran up and down the stairs, then did 2 reps of each move, etc. The goal was to get up to 10 reps and then start reducing back down to 1 rep, but we only got to 7.

Cool down: child’s pose, cobra, thread the needle, figure 4 stretch, freestyle stretching.

COT: I forgot to do the COT while we were there. But I wanted to talk about how important it is to be appreciative of the good things, even when there are a lot of not-so-good things you could focus on. Being appreciative can help change your view, change your attitude, and change the way you receive what life throws at you.I have been struggling with this a lot lately. A lot of not-so-good things have happened at once and it’s hard to appreciate what is good in my life but it is still important to try. 3 things I am appreciative of are: shelter from the elements, food to eat, and my family.

Recent Workouts

Backblast 10/8/19

Troy VQ:

Pax of 11: Troy, River, Serenity, Doublemint, ShopVac, Sgt. Socks, SoBe, Salty, Princess Sparkles, HeartLand, Bobby

The Thang:

3 down and back Sashays
Flutter kicks to “Stacy’s Mom”
1 down and back Sashays
Hydrants to “Party in the USA”
1 down and back Sashays
Shoulder taps to “Mony Mony”
1 down and back Sashays
Kick line to “Don’t go Breaking my Heart”
Burpee train
1 down and back Sashays

COT: centered around the Harry Potter quote, “Happiness can be found in the darkest of times, if one only remembers to turn on the light.”

Recent Workouts

Backblast 10/7/19

Threat Level Q:

PAX: Salty, Peaches, Trailblazer, G.I. Jane, Margarette, Troy, River, Crush

PAX of nine showed up for arms and abs workout!

Welcome and Disclaimer

Warm up: Jog a lap. We went through a set of arm workouts then ab workouts. We would run a lap after. Flip the page back and forth until the end.


COT- One of my favorite quotes is by Charles Spurgeon. “I have learned to kiss the wave that throws me against the Rock of Ages.” I have learned to be thankful through trials because it brings me closer to God. When my mom passed away two years ago, it was something I thought I would never get through. God was very faithful to me during that time and made my faith in Him stronger.

Recent Workouts

Backblast 10/2/19

Salty Q:

10, 20, or 30? You choose!
Warm up with these in cadence
Potato diggers
Arm stretch 2x
Leg stretch 2x
Lap around the pavilion

The Thang:
I have a stack of cards with random exercises. You will call out how many reps 10, 20, 30 BEFORE you pick up a card and read it. Whatever card is chose the whole pax does that many reps together. We will continue taking turns choosing the cards for the entire 30min.

COT: joyful or jaded?? Circumstances come at us at such a rapid rate! Sometimes things are crappy too. But you can choose to stay there or step out. Stay there and feel like the victim or use the circumstance to help someone else or to make the world a better place. Live joyful and content!! Not constantly wishing you weren’t in this mess!!

PAX of 8 included Q Salty, Crush, Marguerite, GI Jane, Peaches, Passport, Gish, Threat Level,