Recent Workouts

Thunder & Lightning (Kgspt)

Q: Bindi

Where: Kingsport Centennial Park AO
When: 6/30/22 @ 5:30
Who: Katniss, Ariel, Peaches, Malibu


Warm Up: Arm Circles, in cadence potato diggers & jumping Jack’s

Thunder n Lightning run down & back until get to 40 (due to time constraint)

100 Squats
90 Bridges
80 LBCs
70 Overhead Press
60 Sumo Squats w/dumbbell swing through
50 Hip Dips (25 each side) plank w/hip drop
40 Tricep Dips/Extensions
30 Donkey Kicks (on both sides)
20 Deadlifts
10 Burpees


Recent Workouts

Circuit Training (JC)

Q: F-Stop

Where: Founders Park AO – Rosies Rise & Grind

Time: 5:30/6:15am

PAX: boots, Katniss, Callalilly

Warm-Up: Lap

The Thang: Circuit Training (3 cycles each circuit, 45 sec on 15 sec off)
Circuit 1:

  1. Walkout w/ Push Up
  2. Jumping Jacks
  3. Burpees
  4. Fast Feet
    Circuit 2:
  5. Squat w/ Leg Raise
  6. Jumping Lunges
  7. Fire Hydrant (L)
  8. Fire Hydrant (R)
    Circuit 3:
  9. Plank w/ Leg Lift
  10. Sit Ups
  11. Toe Touch Crunches
  12. Ankle Biters

COT: Almost everything will work again if you unplug it for a few moments. Even you.