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FiA is Females In Action | June 24, 2017

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Posts By Swoosh

Four Corners

June 21, 2017 |

Well, due to weather we did not make it out to the four corners so we improvised! We were grateful for the rain, it cooled us off.


Warm up !

Through the tunnels x 15c

Imperial Walkers x 15c

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You did 100 Burpees!!

May 28, 2017 |

That’s right 5x 20 right? Oh the math, anyway, great Saturday morning with the best ladies around!

Warm up

15 through the tunnels

10 Windmills

20 high knees

We traveled today stopping at each light post , each stop we … Read More

Kettle Bell Gratitude

May 21, 2017 |

Looking to be in the moment and share gratitude while sweating out the kettle bell work. Great workout !!


Warm Up

Windmills  15xc

Through the tunnel 10xc

Run around the parking lot


Two rounds

Sit and press x … Read More


May 16, 2017 |

Did I tell ya I am not a professional? Great morning with these wonderful ladies !! I hope I can find the recording of it on my replacement iphone.

Warm up

through the tunnels 15xc

Windmills 15xc

Head up to … Read More

Inaugural Sparrow

May 8, 2017 |

A lovely morning with our own Sparrow leading the way! Co-Q Swoosh

warm up

Through the tunnels 15xc

Windmills 10xc

Run to the backfield

25x   Each exercise 1.Squats/Burpee Sprint to other side of field Repeat/Sprint back to start 2.High … Read More

Life gets Messy !

May 5, 2017 |

Great Kettle bell workout this morning despite the wind and rain! Yeah for picnic shelters!

We stared with a warm up

Wind mills x 15c

Through the tunnel x 10c

High Knees x 20

Then we partnered up and our … Read More

Time to improvise !

March 29, 2017 |

I am sad for our bricks! So lets change it up a bit.

Warm up

Through the Tunnel x15c

windmills x 15c

High knees x 15c

side to side lunges x 20


Glad y’all like my Tabata app, fancy

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32 is a Nice Even Number

March 20, 2017 |

Great workout with the Green Mile ladies this morning !! Thanks for making it out and bearing with all the counting.

Okay so we started out under the shelter with warm ups

15xc through the tunnels

15xc windmills

15xc side … Read More