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FiA is Females In Action | May 25, 2016

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Say hello to my little friend

May 25, 2016 |

24 Pax said hello once again to our little friend El Chapo.  I love this workout because it truly is “you against you.”

Warm Up:

Mosey around parking lot

Forward Baby Arm Circles 10 IC

Backward Baby Arm Circles 10 … Read More

BB Happy Camel: The Most Epic Bootcamp…

May 25, 2016 |

The fail of all fails….I overslept. Never ever do I oversleep and more rarely do I get a full night’s sleep and hardly ever do I not plug in my phone at night so it won’t die! Well, all  of those things … Read More

Ring Run/Hill Repeats at Jerribou

May 25, 2016 |

So this month for the ring run at Jerribou, I decided to take a slightly different path from our normal and keep everyone on a short loop for as many laps as possible. So it felt a little like a … Read More

All the stairs of cat praises!

May 25, 2016 |

There were 7 lovely ladies who joined me this morning.  Here is what went down.


10 High Knees in Cadence

10 Cherry Pickers in Cadence

Jog to stairs


30 mountain climbers

Down-up-down stairs


20 tricep dips

20 … Read More

#Riptide Abs and Arms!

May 25, 2016 |

25 Pax started out this beautiful morning with a low tide with a warm up of 10 jumping jacks IC, followed by 10 monkey humpers IC and 10 toe touches IC to get warmed up.

We then rotated to 11 … Read More

#DI Hard 4 Corners Escalator

May 25, 2016 |

We started out the beautiful Monday morning with a warm up of alternating butt kickers and high knees and finished with 10 jumping jacks IC.

4 corners escalator: 1: 10 push ups 2: 10 push ups, 20 hoop shots … Read More

BB – Comet – Running Wild.

May 25, 2016 |

9 Pax joined me for a wild Wednesday work out.

Warm up: 10 IC Toy Soldiers Buttkickers Imperial walkers Cotton Pickers 1 lap around the track

The Thang: Run to 1st corner of lower soccer field – 25 pushups … Read More

5-4-3-2-1 Oh my!

May 25, 2016 |

Thank you to the 9 Pax that joined me this wonderful morning!

Warm up: arm circles-forward and back, imperial walkers, high knees, butt kicks

The Thang:  5-4-3-2-1 workout

5 min: 1 min jumping jacks, 1 min squat jump kick, 30 … Read More


May 25, 2016 |

11 Pax came out for warm morning workout.

Warm up: 15 jumping jacks in cadence, 10 through the tunnel in cadence, 1 lap around parking lot

Work out:10 min EMOM 5 tricep kick backs, 5 hammer curls, 5 jump squats

Read More

The Fort “Ain’t got no legs”

May 24, 2016 |

18 PAX joined me today with 1 FNG. Welcome TBD! With a little help from my dad, Major Dad, we had some new, intense exercises. Special thanks to Coach for encouraging the PAX during the runs. So proud of all … Read More

3 miles of fun

May 24, 2016 |

We had a request for a straight 3 mile run. This little beauty is perfect if you are ever in Myrtle Beach. The Market Common area has great trails.

Warmup: Imperial squat walkers 10IC Toy soldiers 10IC Runners lunge … Read More

Rebel Run Back Blast

May 24, 2016 | | One Comment

So I took over as Q last minute for Thumbelina as I know the area well. We only had 3 runners come out this morning but we had a great time running together. All 3 of us decided we would … Read More

Tabata Timer

May 24, 2016 |

We had a good pax out on Monday morning… We did tabata, rotating our arms versus our leg exercises. Sorry this is getting posted so late its been busy!


Mountain Climbers Biceps Tricep Clam leg exercises Leg raises Donkey … Read More

AirRaid BB: No Man Was Left Behind

May 24, 2016 |

What a GREAT group we had at AirRaid!  Lucky number SEVEN got up this morning to take our workout off campus, including One FNG (Hannah a.k.a. Growler from Iowa).  I was honest and upfront in my preblast with the amount of … Read More

Two For Tuesday partner workout

May 24, 2016 |

9 PAX on a gorgeous spring morning. Sunny and warm but not hot. And no bugs. Smiling, healthy ladies. Perfection

Warm-up: Step-touch series Toy soldiers (20) Monkey arms (20) Jumping jacks (20) Arm circles (20 front, 20 back) Walking lunge … Read More