Move like a panther
New class coming soon to Saturdays at 10am.
More details to come.
New class coming soon to Saturdays at 10am. More details to come.
Peaceful strength
Mat Pilates is on for Christmas Day at 6am.
Our class schedule will stay the same through the holidays.
Mat Pilates is on for Christmas Day at 6am.
Our class schedule will stay the same through the holidays.
Trail mixer
The Nature Trails East Grand Opening is coming up
Ride, run, hike, or just hangout with us from 1-4pm on Saturday, April 26th, for the grand opening of Quincy’s new Nature Trails East recreation area, located at 3420 Kochs Lane.
Bloom
Sparrows sing in the pre-dawn rain. Dusk hangs with the warm breeze. Spring’s here with a fresh playlist to go with it.
Flower model thanks to our barrel cactus.
Sparrows sing. Morning rain. Dusk hangs and the warm breeze. Spring’s here. Heather has a fresh playlist to go with it.
BLOOM
1. The Pattern Speaks - SKLOSS
2. Wandering Lost - Blackwater Holylight
3. Wolf in Sheep's Clothing - Basic Shapes
4. 777 - L.A. WITCH
5. Pursuit - Mhaol
6. She's Good to Go - Billy Changer
7. Be Good - GGGOLDDD
8. Flowers by the Door - T.S.O.L.
9. Abre Camino - Death Valley Girls
10. Red Right Hand - Nell Smith, The Flaming Lips
11. Blood And Sand / Milk And Endless Waters - All Them Witches
Love like winter
Some of Heather’s favorite songs this winter.
Cover: Heather on the frozen Judith River, Montana
Heather has a new playlist for winter.
WINTER 24/25
1. Oh Frail - Madensuyu
2. Hyper Worm Tamer (UNKLE Remix) - Grinderman
3. Sunspots - Julian Cope
4. The Monitor - Live - Inger Lorre
5. Horse Of Freedom - The Vovos
6. H-Bomb - Night Beats
7. Sabali - Amadou & Mariam
8. Swimming Pool - TRAAMS
9. Insistor - Tapes 'n Tapes
10. Men of the Women - Peter Kernel
11. The Sky Was Pink - Vessels
I’ll be wearing out ”Horse of Freedom” by The Vovos and “Men of the Women” by Peter Kernel.
Click here to listen on Spotify.
Panther Strength
Personal training intention meets small group energy in Panther Strength, our new M,W,F, class.
We have a new class.
W,Th at 6am
This early morning class is designed to build functional strength and expand your natural mobility—the kind of capability that makes you feel ready for whatever.
Panther Strength blends the intention and guidance of personal training with the energy of tight-knit small group training.
Using minimalist equipment like sandbags, kettlebells, and boxes, mixed with proven movement patterns and bodyweight work, you'll train to be stronger and move better on any terrain—home, work, or wilderness.
Walk through Walls for winter
Just you, the ground, and five minutes a few times a day, how hard can it be? WALLS is back to start 2025.
The spot on the rug between the fire and the coffee table.
It’s all the space you need.
The glow from the hearth throws your shadow across the dark walls of winter morning.
The drop of sweat hanging from the tip of your nose glints with fire light.
You hold.
You exhale.
Your blood is pumping.
Outside, a whiteout sky of winter wind whips against the walls.
It’s a battering ram of cold eager to crack your will.
A wry smile flickers on your face and says no.
Your heat nips back at the cold.
The sweat drips.
You breathe.
You push.
It’s only five minutes.
It takes that long to make coffee.
And you’re on your third already.
WALLS is back, and begins December 30th.
You don’t need anything other than a spot on the ground the size of your body, and 5 minutes at time.
Enrollment opens soon.
More details to follow.
Classes are back September 28th
Class break is this weekend. We'll be outside finding something fun to do, ideally somewhere beautiful. Hope you’ll do the same, send us a picture.
No class this weekend September 21st.
Night’s coming sooner and the day’s growing cooler.
The Autumn Equinox is this weekend and it’s our favorite time for doing anything outside.
This is our first weekend without class since the last years Autumn Equinox so we’'ll be doing something fun outside, ideally somewhere beautiful.
If you get into something similar send us a picture with the subject Fall Fun to thedojo@thedojoofdowell.com
We’ll see you next weekend on the 28th. Sign up for class here.
The early Panther
Panther People like to get started early, even on the weekends, but not too early. Panther now starts at 8am on Saturdays.
Panther people have spoken. Earlier is better.
Saturday’s Panther HIIT class is now at 8am.
Body heat
It was snowy, below zero and a holiday, but you came anyway and we made our own heat. So much heat the furnace switched off and steam froze to the windows from floor to ceiling. Happy New Year ♥︎
In a blink we went from two classes on Saturday to filling a third.
It was snowy, below zero and a holiday, but you came anyway and we made our own heat. So much heat the furnace switched off and steam froze to the windows from floor to ceiling. Happy New Year ♥︎
We started a new ritual this year—hammering names and X’s into brass tags and nailing them to our wall. Showing up day after day isn’t easy. You’re body keeps score, and now so do we.
12 Xs earn you a free class.
Thank you for your energy, effort, and commitment.
The way out is through
More about the Walls in Walk Through Walls for Winter
Walk Through Walls for Winter starts in 4 days
What it is:
An online group training event that runs from January 1st to March 31st
It’s 60 bucks for all three months
You can do this from home without equipment-it’s roll your ass off the bed and start when you hit the floor accessible.
5 days a week you’ll do a few fierce, 5 minute bouts of exercise we call Walls.
What it isn’t:
Too hard for you- If you don’t have a training regimen Walls is the place to start. It’s potent, accessible, and a great way to build the habit of taking care of your body. And, every exercise has modification options to scale the intensity level while challenging you enough so you get the benefits of positive adaptation.
Too easy for you-If you train, Walls isn’t meant to replace your strength and conditioning program, but it’s an excellent supplement or complement, especially if you mostly lift heavy or focus more on zone1 or zone2 cardio.
Adaptation
So what’s a Wall?
Walls are the little 5 minute rounds of fire that we call each workout.
They help us get to the good stuff: mood boosts and better metabolism, stronger hearts, muscles, and minds, more endurance, resilience…
The qualities that help us keep doing the things we love to do, are all on the other side of a wall, a challenge, a little bit of struggle.
Our bodies adapt.
If we make our days too soft, we get soft, if we make things harder we get stronger.
A Wall is designed to check multiple boxes at once.
Intense enough to bump up metabolism, strengthen your heart, lungs, and improve mood.
Movement focused to increase strength, power, and overall mobility.
Short and bodyweight only to make them accessible.
Frequent enough to build a habit and help you reach the minimum threshold of recommended activity levels as supported by the current scientific literature.
Skin in the game
If you’re hoping to keep your body feeling good and going strong for the long haul, effort and consistency matter most.
While we’re setting up Walk Through Walls for Winter to be more about a group doing something challenging, through a season that can be hard, together, and sharing in the experience-that’s what it’s about for us-but we also want to reward effort and consistency.
We’re going to give a month of personal training, including one 1-on-1 session per week, whether in person or virtual, to whoever completes the most walls in 3 months.
If there’s a tie, we’ll draw a name out of a hat.
We start Monday.
A solstice playlist
When winter’s dark, your hands are numb, and your pockets aren’t deep enough, remember, the light comes back.
When winter’s dark, your hands are numb, and your pockets aren’t deep enough, remember—the light comes back.
Heather’s playlist for winter.
Tracklist below. Click here to listen on Spotify.
NIGHT’S CHANGING
1. Silver - Pixies
2. I Dream in Neon - Dirty Beaches
3. Kim's Sunsets - Fat White Family
4. Black Sunday - Federale, Meghann Hegna
5. Lovely Creature - Nick Cave & The Bad Seeds
6. Like a Stone - trentemøller Remix - Tricky, trentemøller
7. The Secret Sons of Europe - ROME
8. Apple Pie - Puerto Muerto
9. Brutus (Instrumental) - The Buttress
10. Me and the Devil - Soap&Skin
11. As You Wish - Public Memory