November 16, 2018

We Fancy Backblast 11/14

We jumped right in to literally warm up 😉 we completed 5 cardio circuits of 30 jumping jacks 20 mountain climbers 10 burpees 2 rounds of […]
November 16, 2018

Wow, it’s cold!

Warmed up- well tried. It was 39 degrees. 99 Mountain Climbers 99 squat pulses 9 burpees Run to the pier (.25 mile) 88 high knees 88 […]
November 16, 2018

Friday Morning LIIT

It was 31 degrees and I am recovering from a virus, so it was a LIIT (low intensity, interval training) workout this morning: First Set: 3 […]
November 16, 2018

BB: Iron Maiden

Couldn’t have been happier to Q the workout this morning. I truly woke up and thought — gosh, I want to go back to bed but […]
November 15, 2018

FiA joins F3 for the Holidays <3

The decision has been made to join the F3 guys for a Christmas Party at the Historic White Home right here in Rock Hill!  I personally […]
November 15, 2018

Freezing Our Booties Off

Warmup – various stretches  Workout – Yaaaaass!!! Tabataaass!!! Tabata style with 30 seconds of exercise and 8 seconds of transition in between. Repeated through twice. With extra time, […]
November 15, 2018

Veteran’s Day Rotations

Chicken Leg led another great workout.  We had 3 stations set up and we split into groups of 2 and went through the stations.  We rotated […]
November 15, 2018

Fifteens and Thirty-Thirty-Thirty

Fifteens and Thirty-Thirty-Thirty Warm up 15 each: Through The Tunnels, Static Butt Kickers, Static High Knees The Thang: do each set of 15 reps followed by […]
November 15, 2018

4 Course Workout

It was cold, wet, and windy, but we got it done🏋️‍♀️ Before overindulging on 4 course meals over the Thanksgiving holidays, we did a 4 course […]
November 15, 2018

PB: Iron Maiden

Tomorrow. Be there. Bootcamp baby! We will be traveling and stopping along the way for exercises. Bring gloves and bundle up. It will be worth it!
November 15, 2018

Blakeney Burn Pre-Turkey Week Preblast

There’s nothing like a morning working with FiAs to make me forget about the cold and miserable week we’ve had. The forecast is clear and cold. […]
November 15, 2018

Batcave PB 11/16/18 *** HOTBOX

Hi there, Tomorrow at Batcave you will need your medium AND heavy weights. Medium weights will be used for arm exercises working smaller muscles. For your […]