Tuesday, January 13, 2015



Catherine & Christi all smiles before “Barbara”




Inverse Tabata shoulder press, 50% BW

Inverse Tabata front squat, 75% BW

Inverse Tabata deadlift, BW


The Inverse Tabata interval is 10 seconds of work followed


by 20 seconds of rest for 8 intervals.


Rest 2 minutes between exercises.


We are one Saturday into our 6 week endurance running training for the GHS 1/2 marathon on 2/28/15, and Phillip and Parks were thrilled to have 11 rabbits join us to run in the 25 degree temps. There still plenty of time to jump in and join uson Saturday mornings at 9AM on the red mat. We will be adding 1 mile each week, slowly building to 10 miles one week prior to race day. Running paces are varied from 7:30-13:45 minute miles. There’s a place for all running levels…beginner to advanced. Lastly, we will address topics such as running methods, running gear, fueling, and pacing. Come on out and join us even if it’s just to get in some extra cardio work.
We will provide printed routes as the runs progress so no one gets lost.


Red, Light, & Blue is coming to Greenville for a weekend of good livin’ you won’t forget.

 #002 : Greenville, SC- January 16-17, 2015

Benefiting two amazing organizations:

Upstate Warrior Solution and The Peace House

The goal of Red, Light, & Blue is to connect the civilian and military communities, and what better way to connect veterans to the community than bring a ton of Americans together for a 6 hour dose of good livin’ brought on by GORUCK”S yop cadre? And how better to finish off the good livin’ than with ACRT (beer) and a cook out at the official event after party.

For More Information Visit  bit.ly/RedLightBlue002