Author Archives: violetfitzwater

A mysterious creature known as Jack Webb has been terrorizing AOs across F3 Louisville.  Although this creature was last spotted near the Holy Trinity School, it has a predictable migration pattern that moves through Seneca Park.  Come out in the morning to see if we can capture this beast in its natural environment.  Bring glovesContinueContinue reading “Pre-Blast 6.25 Temple of Gloom @ The O”

PAX (11): Cousin Eddie, Eto, Handbook, Kilo, McAfee, Meatball, PK, Tony Malito, Worm, Vincent (R), Violet (Q) Conditions: A sticky 64 degrees with a slight wind out of the southwest Warm Up: Mosey around monument and playground using road until we reached the back of the church parking lot.  Circled up in church parking lot.ContinueContinue reading “Back Blast 6.19 The Chopper @ Vets”

Supposedly “Moving Like an Animal” will make you fit, lean, and healthy.  Come out to Vets tomorrow to see if this is true.  Bring gloves to cover our paws.  And remember, animals like to run.

PAX (10): Flo Jo, Handbook, Jeter, Kilo, Jitterbug (R), Russdiculous, Shyster, Sump Pump, Tron, Violet (Q) Conditions: Moved start time to 0630 for curfew compliance.  Hot and stick 63. Warm Up: Mosey to base of hill at Cogan’s Cove. 5-minute dynamic warm up featuring 10 exercises executed for 30 seconds each. Neck Rotation Hips RotationContinueContinue reading “Back Blast 6.4 Temple of Gloom @ The O”

The Temple of Gloom will start at 0630 to provide a curfew friendly work out option.  Please join me for a Combo Mambo event in which every movement will be a combination of multiple exercises.  We will also run some hills.  Bring gloves and some running shoes.  SYITG!

PAX (5): Captain Insane-o, Ditka, Fergie, Flo Jo, Frankenbaby, Handbook, Porkchop,  Russdiculous,  Shyster, Vincent (R), Violet (Q), Wham Conditions: A chilly 29 degrees with a steady wind Warm Up: Mosey to CAL.  5-minute dynamic warm up featuring 10 exercises executed for 30 second each. Alternating High Kick Alternating Toe Touch Alternating Knee Tuck Alternating HipContinueContinue reading “Back Blast 2.27 ToG @ The O”

Come out to “The O” and experience the first Violet led workout with minimal running.  The workout is forcing me out of my comfort zone and rest assured you will be out of your comfort zone as well.  The plan is for a dynamic warm up,  2x 12-Minute HIIT rounds, and a standing Ab round. ContinueContinue reading “Pre-Blast 2.27 ToG @ The O”

PAX (10): Escort, Eto, Flo Jo, Handbook, Kilo, Russdiculous, Shyster, Violet (Q), Whitney (R), Worm Conditions: 34 degrees, Light Wind, No Rain Warm Up: Mosey around the tennis courts to Cogan’s Cove  (bottom of hill on Briar Hill Road) Body Rotation (5 Head and Neck, 5 Hips, and 5 Knee and Ankle rotations) Kendra NewmansContinueContinue reading “Back Blast 1.30 ToG @ The O”

Join me as we run all the way to Lexington.  We will pick up a few stranded mountain climbers, sadies, and Bobby Hurley’s along the way.  Should be a good time.  SYITG!!

The workout theme was focused on the number “20” in recognition of the New Year. PAX (15): Captain Insane-O, Diablo, Face, Flo Jo, Huggies, Kilo, McAfee, Methane, Porkchop, Red Roof, Tin Cup, Violet (Q), Wham, Whitney (R),  Zartan, Conditions: 37 degrees with light wind Warm Up: Mosey along running track back to tennis courts BodyContinueContinue reading “Back Blast 1.2 ToG @ The O”

As we continue to ring in 2020, we will complete 20 repetitions of a variety of exercises.  And of course, running will be involved.  Bring gloves and your running shoes.  SYITG!

PAX (4): Stretcher (Down Range, Respect), Tammy Faye Baker, Tron, Violet (Q), Conditions: A Balmy 36 degrees with no wind Warm Up: Mosey to CAL parking lot 12 x Imperial Walkers (IC) 24 x Over-head Arm Claps (IC) 36 x Side Straddle Hops (IC) 24 x Mountain Climbers (IC) 12 x Copperhead Squats (IC) 30-secondsContinueContinue reading “Back Blast 12.24 Bag of Wrenches @ The O”

Come out for some “Tidings of Discomfort and Joy” as we learn the meaning behind each letter in “Christmas”.   Bring your running shoes and gloves.

The workout was focused on “Bear” related exercises or exercises to get away from a “Bear” PAX (4): Flo Jo, Tammy Faye Baker, Violet (Q), Wildebeest (FNG) Conditions: A Balmy 34 degrees with light wind Warm Up: Mosey to CAL 15 x Cross Country Skier (IC) 20 x Mountain Climber (IC) 25 x Side StraddleContinueContinue reading “Back Blast 11.14 Temple of Gloom @ The O”

You will have to move fast to keep the bear from eating you during this workout.  If we cannot run faster than the Bear, then we might have to use a BLIMP to get away.  Come out in the morning to see if you can eat the bear.

Back Blast 10.31 Temple of Gloom @ The O PAX (8): Butcher, Fergie, Flo Jo, Handbook, Jitterbug, Ice Man, Pork Chop, Violet (Q) Conditions: 54 degrees, Rain Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms Kendra Newman (30 second each direction) 10 x Abe VigodaContinueContinue reading “Back Blast 10.31 Temple of Gloom @ The O”

We will carve a “PUMPKIN” and chisel our bodies during this Halloween themed Q. Be prepared to run away from a few scary ghosts.

The work out will combine a timed distance run and a HIIT style coupon ladder. SYITG!

PAX (13): Adidas, Brother At Law, Flo Jo, Gillespie, Krillin (FNG),  Lobsta,  Nickelback, OJ, Pixar, Scuba Steve, Trump, Vincent (R), Violet (Q) Conditions: 74, Hot and Muggy Warm Up: Mosey to Wham Island 15 x SSH 5 BOYO 10 x Abe Vigoda (IC) 5 BOYO 15 x Mountain Climber (IC) 5 BOYO 30 Seconds Forward and ReverseContinueContinue reading “Back Blast 9.12 Temple of Gloom @ The O”

Join me for a run focused workout that will include hill sprints and a tempo run. The longest consecutive run distance is a half mile.  Total run distance will be between 3.5 and 4 miles.

PAX (3): Loco, Violet (Q), Henry (FNG) Conditions: Hot and 73 Warm Up: Mosey to Wham Island 15 x SSH (IC) 10 x Abe Vigoda (IC) 15 x Imperial Walker (IC) 10 x Grass Grabber (IC) 10 x Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO Mountain Climber and Burpee Sets; 10ContinueContinue reading “Back Blast 7.4 Temple of Gloom @ The O”

Join me for a run focused workout that will include hill sprints and a tempo run. The longest consecutive run distance is a half mile.  Total run distance will be between 3.5 and 4 miles.

PAX (12): Butcher, Crock Pot, Flo Jo, Pixar, Pork Chop, Rickshaw (FNG) Rocky, Scuba Steve, Tammy Faye Baker, Tron, Violet (Q), Wham Conditions: 68 degrees, No Wind, No Rain Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms Body Rotations (5 reps each direction of neck rotations,ContinueContinue reading “Back Blast 6.6 Temple of Gloom @ The O”

Are you ready to get HIIT?  You will have to keep your guard up during this workout as we focus on high intensity interval training followed by active rest.  Join me at the O to see if we can deliver a “knockout” of a workout.

PAX (13): Bag Boy, Butcher, Captain Insane-o, Diablo, Fergie, Flo Jo, Oboe Pixar, Pork Chop, Scuba Steve Tammy Faye Baker, Tron, Violet (Q) Conditions: Muggy, 68 degrees, No Wind, No Rain Warm Up: Mosey around exterior of tennis courts on the running path 20 x Imperial Walkers (IC) 10 x Abe Vigoda (IC) 20 xContinueContinue reading “Back Blast 5.9 Temple of Gloom @ The O”

Join me for an A-Olympics themed workout.  The workout will focus on the individual events, specifically the running events.  Come out and see if you have what it takes to be an Olympian!

PAX (16): Backdraft, Captain Insan-o, Carlos’e, Diablo, Dumpster, Flo Jo, Hot Wheels , Iceman, Jitterbug, OJ, Pope, Meatball,  Scuba Steve,  Tron,  Vincent, Violet (Q) Conditions: 61 degrees, No Wind, No Rain Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms 20 x Side Straddle Hops (IC)ContinueContinue reading “Back Blast 4.30 Bag of Wrenches @ The O”

Want a Cardio workout but don’t like to run?  Join me at the O for a Body-weight Cardio Focused workout.  We will learn some new exercises and show how uncoordinated we are.  Although running will not be the focus, we will still find time to catch a few hill sprints.  SYITG

PAX (5): Carlos’e, Tammy Faye Baker, Tron, Violet (Q), Wham Conditions: A balmy 55 degrees, No Wind, No Rain Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms 20 x Side Straddle Hops (IC) 15 Grass Grabbers (IC) 20 Imperial Walkers (IC) 10 x Abe VigodaContinueContinue reading “Back Blast 4.11 Temple of Gloom @ The O”

Are you ready to get HIIT?  You will have to keep your guard up during this workout as we focus on high intensity interval training.  Join me at the O to see if we can deliver a “knockout” of a workout.