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FiA is Females In Action | July 24, 2016

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WWM backblast good morning skyline

July 23, 2016 |

Thanks for everyone who came out for our Saturday run. Our FNG came all the way from Spain, looking at you Matador. She came because running in Spain didn’t have enough hills or humidity. I didn’t get her info because … Read More

Foxtrot PreBlast: Longer may be Better

July 23, 2016 |

I’ve got two routes planned for the morning, a 5 mile and a 7 mile.  As far as I can tell though, the 7 miler is relatively flat and the 5 miler, not so much.  Come join me for a … Read More

Betty Crocker’s Potluck

July 23, 2016 |

Betty always brings it especially to the abs and this Q was no different. Five stations were set up that we traveled to by lunge walk and high knees with our weights. We started with the ab station and returned … Read More

Greenville, NC Launch Week 3

July 23, 2016 |

3 PAX drove up from Columbia, SC to help with launch week 3 of Greenville, NC. 59 PAX(!!) with 15 FNGs showed up on this warm morning to get better together.

Warm up: Jog to picnic shed

Big … Read More

National Gorgeous Grandma Day!

July 23, 2016 |

Who knew that there was such a thing, National Gorgeous Grandma Day?!?!  Upon searching for a theme, because I love a good themed workout that was what came up–which gave me nothing!  Maybe we just aim to be gorgeous grandma’s … Read More

Circle of Abs

July 23, 2016 |

Warm up stretch 2-3minutes 2x – Warm up cont. 20 jacks 20 high knees 10 lunge twists Circle of Abs: with partners, one person runs a loop (sprint, fast walk, sprint, fast walk) while the other does an ab exercise, … Read More

Burnin’ It Up

July 22, 2016 |

6 PAX joined me this morning at Legacy to start the day off right. Way to go ladies! You all killed it!

WARMUP: Run down the hill to the street sign and back up

THE THANG: Calf raise burner 50 … Read More

Iron Maiden Backblast Strong Six

July 22, 2016 |

Six FiA’s joined me this morning for Fun Friday at Iron Maiden – what a wonderful start to the weekend!  We had one friendly new girl who had actually been to FiA years ago but is now in a place … Read More

Its suppose to be bells not bail!

July 22, 2016 |

On the way to group this morning, Myrtle Beach’s finest pulled me over for speeding. Thanks to Ditto for covering the warm up for me until I could get there. I really needed the workout after a crummy start to … Read More

We didn’t sit the bench!

July 22, 2016 |

7 Ballers showed up this morning at Payday ready to get in the game. This how it went down…

Warm Up- Cotton Pickers (10ic)

Happy Jacks- 5 regular jumping jacks with 2 squats (repeat until 20 jacks are completed)

Ball … Read More

Playground Sweatfest!

July 22, 2016 |

Eight beautiful, lovely ladies joined me this morning for a muggy, sweaty workout on the playground! We had 8 stations, each had a challenge and an exercise followed by a short parking lot loop run. We got an approximate 1.5 … Read More

Tomorrow’s FiA Summerville 8:15 SWAMP PreBlast…

July 22, 2016 |

 

See you tomorrow at Doty!

 

Love,

Salsa, Boo, and Grizzly

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Preblast for summit!!!!

July 22, 2016 |

Going to do my first early morning Q.  Come out and join me Monday morning at DPK 5:30. LP for some tabata!!! Bring Mats, gloves and water! See you then!!!

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TML 1; FiA 0

July 22, 2016 |

I’ll set the scene:  On Tuesday, G in an unprecedented fit of domesticity decides to make dinner for some FiA sisters.  This is no small feat with two gluten-free eaters, one pescatarian and one mama whose babe thinks cow milk … Read More

Can I get your digits??

July 22, 2016 |

Today 20 girls joined me for a ‘What’s your digits?” workout.  We each grabbed a partner and completed the phone number workout.

1 – 30 Sec plank

2 – 15 push ups

3 – sprint to end of street

4 … Read More