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FiA is Females In Action | August 24, 2016

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Incline time

August 23, 2016 |

We don’t have many hills at the beach so we have to improvise 🙂

Warmup: 10 IC Toy soldiers 10 IC Through the Tunnel 10 IC Imperial walkers

Run: Down Farrow Up to the top and back down … Read More

Brunch pre-blast: can you keep up?

August 23, 2016 |

Energizer has the co-Q tomorrow!!!  From the first time I met this girl, I knew we needed to have her Q-ing a workout. She really does have a lot of energy!   And tomorrow is the day.  8:30am at North … Read More

Comet Preblast: Reps, Rest, Repeat

August 23, 2016 |

See you ladies tomorrow morning 5:30am at Richard Berry Park.  Bring weights (not too heavy), water, towel and lots of energy.  Oh, we may for a lap or two around the track. Don’t worry, not too much running, as we will … Read More

PB: Swimming Hole Come for Steelers first Co-Q!

August 23, 2016 |

Meet me at the Swimming Hole for Steelers first Q! She’s got a great one lined up for us. Bring weights (maybe extra to share if you have them), a mat, and water. See you at 5:15am! (Overlook Pool, 3800 … Read More

Happy 39th Bday to me!!

August 23, 2016 |

Warm Up:

JJ Guess how many?!! 39 IC, TTT 10 IC, Arm Circles 10 front 10 back Run around parking lot & up hill to benches

39’s: 3 sets of 9 reps each

Step Up High Knee IC Triceps Dips … Read More

Eagle’s Nest Pre-blast – Who’s the Q?

August 23, 2016 | | 2 Comments

So….I just got online to check for an Eagle’s Nest pre-blast and then quickly realized – holy smokes….I am the Q! Oops!!!! ….it’s been a long day….

I promise to have something planned by tomorrow morning at 5:15. 🙂

I … Read More

Jerribou preblast

August 23, 2016 |

So I just remembered I signed up to Q Jerribou tomorrow!  Good thing I remembered at 4pm Tuesday not 4am Wednesday;)  In the spirit of full disclosure, I’m kind of feeling like it’s been a long time since I ran … Read More

Fabulous Monday/ FiA ENC #Better Together #Stronger Together

August 23, 2016 |

Temp: 73ish (much cooler than the previous week)

Cadence Warmup: 10xJJ/10xwindmill bend/10xtunnel throughs

The Thang: Fab 15 (10 moves for 15 reps) After each move bear crawl to cone and mosey back to plank until all were finished.

Moves: JJ, … Read More

Diva Blackblast: Joining Jerry Garcia

August 23, 2016 |

This morning the ladies of Diva, joined up with the BRR hill superheroes.  We headed down Morehead to Kenilworth and did the “Jerry Garcia” Scott/Kenilworth loop.  Some opted for one time, two times and three times!  The best part of … Read More

Gold School

August 23, 2016 |

This workout was a hybrid of my two favorite FiA workouts:

1) The one where we workout to music (AKA FiA the Musical)

2) The one where Java makes us stay put and do abs the entire time

It went … Read More

5-4-3-2-1 WORK!

August 23, 2016 |

Tega Cay Tuesdays at Trailhead Park!

This was my first Q so I appreciate all of the ladies bearing with me and I apologize we ran a bit late!!! But wasn’t it such a beautiful morning? Cooler than normal, no … Read More

Just Having a Ball

August 23, 2016 |

Todays workout was inspired by all the balls used in the Olympics – water polo, rhythmic gymnastics, basketball and more. So we worked out with our balls today and our balls got schweddy. 😉 We had 15 PAX including 3 … Read More

Happy Camel Preblast: Jump over the hump

August 23, 2016 |

Hi FiAs! I got the Q tomorrow and have a HIIT planned that involves tabatas, plyos, and weights. Hint: No running. We will travel the short distance to the top of the parking deck with our equipment: jump rope, medium … Read More

Sweet and Sour

August 22, 2016 |

We met 11 strong this morning at the Dirty Bird near Winthrop. After warming up (IC) with ten Tin Soldiers, 15 Jumping Jacks, and 10 Windmills, we began an Indian Run through the dorms, to the swings, then down the … Read More

Peace Train BB: Shredding fat

August 22, 2016 |

16 FiA’s came out to Peace Train this morning for a high-intensity bootcamp! Here’s what we did:

Warm-up: 1.) Jacks w/arm swing (20 IC); 2.) Bouncing side lunge w/stretch (20 IC); 3.) Toy soldiers (10 IC)

RUN to train

    Read More