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FiA is Females In Action | September 24, 2017

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Posts By Sunshine

Post flood Sole

September 13, 2017 |

2 PAX made it out to work off those hurricane snacks…I am sore a day later :/ Disclaimer warmup toy soldiers, TTT and buttkickers all 10IC Using weights or not 🙂 15 Reps each side if applicable Set 1 Plank … Read More

Sole Tabatas and Suicides

September 5, 2017 |

Disclaimer and Warmup: Plantar stretch, running man stretch and arm cirlces Lap around the parking lot

All these exercises were done 30 sec on/ 10 lower intensity High knees-squat One legged squats-squat other side-squat Mtn climber-plank Alt knee taps in … Read More

Swamp 8am Slow jams and EMOM’s

September 5, 2017 |

Disclaimer and Warmup: IW x10IC TTT x10IC Butt kickers with criss cross arms x10 (Crazy counting) pickup bricks working out in the cage

EMOM’s Plank pull through’s arm and leg lifts with bricks on your back skull crushers cherry pickers … Read More

It was a pyramid for hump day @theswamp

August 23, 2017 |

It was DARK when we arrived for hump day swamp workout last week! But as the ladies started rolling in my scare-D cat instincts subsided 🙂

On to the workout! Disclaimer, Plantar stretch: point-flex, running man stretch and butt kickers … Read More

Nice and Cool @theSwamp

August 1, 2017 |

It was unseasonably cool this Saturday morning especially for 8am! Disclaimer followed by warmup: Picked up bricks Plantar stretch (flex foot and point) R/L x5 Running man stretch R/L x10 Toy soldiers x10 IC TTT x10 Take a lap around … Read More

Sunset takes a ride on the Pain Train…choo-choo

May 12, 2017 |

Disclaimer and warmup: Arms circles x10 F/B Runners stretch x10 r/l Butt kickers with arms criss crossing Toy soldiers

Pain train Base and 4 cones. every time you pass a cone you do the exercise Base 20 (R/L-1) Flutter kicks … Read More

So PROUD of the strong FiA’s who…

May 1, 2017 |

got up SUPA early and hammered the pavement this morning!!! 11 PAX made it out for a trip to the garage and back with many stops in between!! Disclaimer and Warmup: Runners stretch x10IC, Chair sits x10IC Sweep the chickens … Read More

Sunset redo

April 27, 2017 |

IT was a beautiful evening at Sunset when 13 lovely PAX showed up with one 2.0! I called this re-do becuase I wrote this workout way back in Feb 2016….and it was recycled 🙂

Disclaimer and WU: Arm circles x10f/b … Read More