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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.

Warm-up

10 High Knees in Cadence

10 Cherry Pickers in Cadence

Jog to stairs

Set

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

EMOM/Tabata

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!

Tabatas:

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