Image Image Image Image Image Image Image Image Image Image

FiA is Females In Action | April 30, 2017

Scroll to top


Posts By Swoosh

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

Read More

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

Monday , Funday

March 1, 2017 |

Got it going up on a MONDAY

Warm up

Arm Circles

Imperial Walkers

Jumping Jacks

Then we ran over to the bricks,

Circled up for

Squat press x 25

Renegade Row x25

Hips Thrusts x25


Indian Run

Squat press … Read More


February 19, 2017 |

Good Leg Day BURN! Thanks to all who pushed through the muddy-ish conditions to work those legs.

Check it out

Warm up

10x c Arm circle both ways

10x c Frankenstein’s

15xc high knees


We then took a … Read More

Leg DAY!!

September 5, 2015 |

Yes, thats right ! Its leg day !! Lots of squats , pulses, squats again, I am tried even typing it.

Great job ladies !!

Warm up Imperial Walkers 15c Arm Circles 15 both ways Through the Tunnels 15c Tabata … Read More

Hello Deer !

August 15, 2015 |

We had a vistor Mr. Deer ! He was cool with sharing his space. Great workout ladies ! Saturdays are great !!! // // //

Warm up Plank Dips x20 Plank one minutes Plank dips x 20 Plank One minute … Read More

Welcome to 3lau’s House, A Farewell to DownUnder

July 15, 2015 |

We closed on our house today, I will be posting at Greenmile because its closer to our new house. I will miss my girls DownUnder. But I will be there on Saturdays 🙂 Great farewell workout

Warm Up

Imperial Walkers … Read More

Keep it Simple

July 5, 2015 |

Happy Sunday everybody ! Great workout ladies! Wow 60 sit ups never felt so good!

Warm up

Jumping Jack 15c

Windmills 15c

Leg swings 10 each side

20 reps of: Push ups Plank shoulder tap (both sides=1) Carolina Dry Docks

Read More