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FiA is Females In Action | October 27, 2016

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Trick or Tabata

October 26, 2016 |

7 PAX this morning for a good time with tabata:

SQUAT SET X2-squat 15x/squat jump 15x/squat 30 seconds

PUSHUP SET x2-pushups 15x/plank hops 15x/plank hold 30 seconds

TABATA-do each series 4x/30 seconds each

  1. squat drop/stairclimbers
  2. quick feet 8x & … Read More

Candy Corn at 5am??? Why, yes!

October 26, 2016 | | One Comment

It was a super chilly morning at WEP. I wanted to honor my favorite candy with its’ own workout. Here’s how we celebrated.

Warm up- IC front and back arms, cherry pickers, windmills

At each stop everyone learned a … Read More

Genesis Preblast: The AM is for RAPping

October 26, 2016 |

FIAs! Join me in the AM for an AMRAP @ DPK @ 530am. Bring Moderate Weights (8-15lbs). If you do not bring atleast 8lbs I will make you take some of mine! :). Also need mats, gloves, and water! See … Read More

Tabata Tuesday at Tuft’s Park

October 26, 2016 |

8 PAX came together on a beautiful Tuesday morning for our first official workout following launch.

Warmup: 1 minute of each Arm Circles Imperial Walkers Cherry Pickers Boxer Shuffle Skaters

The thang:

We did 4 corners of 20/10 tabatas: … Read More

Louise – PreBlast

October 26, 2016 |

It’s finally feeling like Fall and one of my favorite holidays – Halloween! Come to Louise for a bootcamp filled with some spooks, spiders, ghosts, etc. We’ll travel around campus starting at 5:15!

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Thelma PreBlast–Cause 2 Qs are better than 1!

October 26, 2016 | | 2 Comments

NO NEED TO READJUST YOUR SETS…yes its true I’ve agreed to coQ a track workout with Thumbelina tomorrow!  Who knows what we will do, but yes there will be running and not likely exercising in between, so if you are … Read More

Brickyard Pre-blast

October 26, 2016 |

I feel like it’s been a while since I Q’ed Brickyard! Today is a little crazy so I’m going to have to pull out an old workout from my archives. Please bring a set of weights. It’ll be chilly but … Read More

Chillier Weighted Wednesday

October 26, 2016 |

Good morning! Today was finally chilly! I even had to wear a light jacket at the beginning–hello Fall, we are glad you are here!

Warm Up: 15 jumping jacks IC 15 high knees IC 15 butt kickers IC 15 arm … Read More

Leg Day at Double Oak

October 26, 2016 |

Warm- up: (Borrowed from Down Under who borrowed from Shaun T’s Insanity): 20 sec of each and repeat x3, each time faster (jumping jacks, butt kickers, high knees, heisman)

The Thang: 5 minutes, AMRAP, 1 minute rest between sets:

1. … Read More

100 Yard Challenge

October 26, 2016 |

Seven ladies joined me this morning for a repeat of a workout I did in the spring.  Great job everyone!

Warm-up:  10 x IC: Jacks, Butt Kickers, Windmills.  Run the small loop

Workout:  6 cones were set up along the … Read More

Backblast: Comet – A little of this, a little of that

October 26, 2016 |

We were few but strong this morning as we worked quickly to warm up! Some of us are recovering from the Tuna 200 and some are preparing for the Marine Corp Marathon this weekend! Some are doing both – looking … Read More

Happy Camel BB – Remember the Flintstones?

October 26, 2016 | | 2 Comments

Chia Pet said our workout this morning reminded her of The Flintstones — since we all drug rocks around the Greenway. 🙂 Thanks to all those who attended; I enjoyed leading the team this morning!

Here’s what we did … Read More

Sweat through the Alphabet….or at least keep warm

October 26, 2016 |

Fall in the south gives us chilly mornings and warm afternoons so today’s goal was to keep moving.

Warm Up: Arm Circles (10 each way in cadence), High Knees (30), Jump Rope (30 seconds), Toy Soldier (10 in cadence), and … Read More

BB: SwimmingHole: What goes up must come down!

October 26, 2016 |

Five strong FiA’s ventured out to the Swimming Hole for a good ol’ fashioned 11’s beatdown.

Warm up 10 ic arm circles 20 ic jumping jacks 10 ic Toy soldiers 20 ic high knees

The Thang – 11’s with light … Read More

Jerribou Ring Run – Makes you go faster

October 26, 2016 | | 2 Comments

So I was looking at the list of openings this week but was hesitant to sign up for a run.  I’ve never Q’d a run so when we did COT at Air Raid on Tuesday I asked if anyone wanted … Read More