This past weekend we held a sold out Punk Rope Workshop and demo class at the Kirkwood Y just outside St. Louis. The theme of the demo class was cartoons. The playlist included revved up versions of such favorites as Popeye the Sailor Man and Underdog and we did conditioning drills honoring Peanuts, the Simpsons, and the Teenage Mutant Ninja Turtles, among others.  Tim got to check out the highly acclaimed Imo’s pizza and Shana took in her first professional sporting event: a St. Louis Blues hockey game at the Scottrade Center. The Gateway Arch was impressive from afar, but sadly we didn’t have the opportunity to make the pilgrimage to the top.

Kirkwood Y workshop participants

Waiting to catch the Metro to the airport at 4:33am

Shana recreates the Gateway Arch

If you get to St. Louis you must check out the Soulard Farmer’s Market

Punk Rope on Martha Stewart

On Tues, Jan 19 Punk Rope was featured on the Martha Stewart Show along with five other workouts. Of all the programs mentioned, Punk Rope was the only one that was family-friendly and playful. And we know that if exercise isn’t fun you’re not going to stick with it for very long. Props to Becky Horvath and Brittany Turk from the Martha Stewart Show and their awesome crew for providing us with the opportunity to share Punk Rope with the show’s audience. To watch the 70-second clip of Punk Rope on the Martha Stewart Show click here.

Please Help Our Friends in Haiti

Our hearts go out to our neighbors in Haiti.
Help is desperately needed. Please give what you can.

Doctors Without Borders is providing critical emergency medical care.

To donate to their efforts click here.

Drill of the Month: Breakdancing Tribute

Perform to: The Message by Grandmaster Flash & The Furious Five
Start song 1 minute in; drill concludes at 2:17.

1. Begin in a plank. Alternate kicking legs out to the left and right side. (1:00-1:20)
2. Hip flip: sit up straight with legs tucked to one side. Push down with palms and “flip” legs to other side of body. (1:21-1:35)
3. Step through: from a plank, raise your right arm and swing your left leg through to the space vacated by your arm. Repeat on opposite side. (1:36-1:59)
4. From a plank, walk in a circle clockwise, then counterclockwise. (2:00-2:17).

Plank with side leg abduction. Remember to alternate sides.

Hip flip starting position

Hip flip in motion

The eagle has landed

Step through

Start in a plank and walk in a circle.