03/22/2021 - The Floodzone - 40 Minute Tabata

Warm Ups Arm Circle Forward                    10              Cadence Arm Circle Backwards               10              Cadence Good Mornings                           10              Cadence Side Straddle Hop                       10              Cadence Butt Kickers                                   10              Cadence High Knees                         …

03/11/2021 - - The Silverback plank relay

Welcome and Disclaimer: Short warmup:   Side straddle hops x 15 WWII situps  x 15 Butt Kickers x 15 Arm Burners  x 10 Murkins  x 10 The Thang:     A quick…

03/05/2021 - Disco Trail - Hillcrest Boogie

5:30 am Introduction and disclaimer Ruck the Hillcrest subdivision circle 2.3 miles 40 minutes last 5 minutes Mary – 10 count arm burners, 10 count merkins and 10 count squats…

F3 Kinston