Lunge your way to Faster Bike & Run splits.

Lunge your way to Faster Bike & Run splits.

Lunge your way to FASTER Bike & Run splits!

F$#@ You Friday Workout #12

Not sure if I can fit a Row Machine into a stocking for you. Best I can do is drop the #FYF here on the Blog for you....Enjoy! Row Machine and a Sandbag(SB) is all you need. The heart of a Spartan would help too!

Warm Up with some light cardio for 10 Minutes and throw in some dynamic stretching


25 Minutes (get it...25!):

Row 2 Minutes....Heavy, Slow & Steady

Alternating Swinging SB reverse lunges 5/5....bag swings on the side of the "up" leg

SB Upright Rows x 10

SB Burpee x 5

Plank for a 30 Count


Cool down with some stretching

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

with the subject title: Coaching Questions and I will get back to you ASAP!

We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES




F&#@ You Friday! Workout #2

It's the End-O-The-Week!  Time to bring the Heat...100% with #FYF!

You will need a set of Stairs, preferably on a Dam.  For those of you who are here in Columbus Alum and Hoover work perfectly.

2 Options:

1. Do this solo and use the rep counts prescribed

2. Do this with a partner. Reps are dictated by how long it takes your partner to go Up then back Down the stairs.  Misery loves company!


FYF x 8 Sets:

Sprint up stairs, Jog back down

1. Push Ups x 25

2. Body Weight Squats x 25

3. Walk Out Planks x 25

4. Forward Lunges x 12/12

5. Plank Chest Taps x 100

6. Butterfly Sit Ups x 25

7. Side Plank with Hip Dips

8. Side Plank with Hip Dips (other side)