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FiA is Females In Action | January 17, 2017

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Backblasts & Info

Elevens @ Summerville Sole

January 17, 2017 |

11 strong PAX @ Summerville Sole for a total arm & ab eleven workout. Way to work hard ladies!!

Warm up: 15 ic arm circles 15 ic large arm circles 15 ic toy soldiers 15 ic cherry pickers

The … Read More

Arms and Abs

January 17, 2017 |

Its time to crank things up a little at the House of Pain. I brought the bricks back for a fast and furious workout focusing on arms and abs.

Conditions: Foggy and Humid. 53 Degrees

Warm Up: 25 Jumping Jacks, … Read More

Turning darkness into light

January 16, 2017 |

1 PAX strong and myself braved the warm 50 degree January evening. IT was really quite lovely. We worked our arms hard and likely won’t be blow drying our hair for several days to inability to lift arms.


The … Read More

MLK Convergence #2 Backblast – The “Sleep-in” Edition

January 16, 2017 |

21 PAX, including one FNG – Sprinkles (Chiapet’s 2.0), posted for an hour of fun and fellowship on this beautiful Martin Luther King Jr. Monday morning.   It was nice to be able to sleep-in until 6:00a, for a change. … Read More

Diva is happening…be there and love every step with us!

January 16, 2017 |

I will have 3, 4 and 5 mile routes printed out from my fresh new printer:)  5:10 we launch.  Wear headlamps and all other sorts of protective gear.

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Welcome Back Reunion @GreenMile

January 16, 2017 |

It was a sweaty reunion at GreenMile this morning with 20 ladies and unusually hot weather! It was very humid and warm for this time of year so we were peeling off layers and sweating quick! And I figured out … Read More

January 11th workout

January 16, 2017 |

Pyrimid workout!  Work from the bottom (see the left side of pyramid) then go down on the other side (Right Side).

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MLK Convergence BB- Bootcamp on the Track!

January 16, 2017 |

6 Early risers joined Wheels and I for the early MLK convergence bootcamp!! Couldn’t beat the weather and energy this morning! PLUS- Wheels had a treat for us after, so of course 6am couldn’t come fast enough!

To start, we … Read More

Build on it workout Jan 2017

January 16, 2017 |

Building on it workout!


15 sec: 3 X roll shoulders deep breath in and out 3 X take feet wide flat back bend down and roll slowly up 15 sec tap it out side to side reach arms … Read More

Week 1 of the New Year! Wednesday workout

January 16, 2017 |

Jan. 4th Bootcamp







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Ladies, hold onto your stuff!

January 16, 2017 |

Good morning FiA nation!

We had a very windy workout this morning out here in South Wake!  But, we made the best of it by finding several random items and several awesome one-liners!

The Thang: After a warm up, we … Read More

Rebel Run Preblast

January 16, 2017 | | One Comment

Join me tomorrow to run or ruck, I have something for everyone… 2.5, 3, 4 and 5 mile routes. There’s a chance of rain overnight, but my weather app says it’ll be over by 4am. Let’s take advantage of these … Read More

Foggy Leg Day!

January 16, 2017 |

Join me in the fog (at least according to the weather app on my phone) for a leg-focused workout at Birkdale Village! You’ll need mats, gloves, water, and weights.

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The ABC’s of Martin Luther King, Jr. Day

January 16, 2017 |

We started with a short run before beginning our exercises. We took turns drawing cards with words associated with MLK such as equal rights, freedom, and justice. Each letter represented an exercise. The following exercises were performed in 1 minute … Read More

Political Incorrectness

January 16, 2017 |

Thank you to the 8 PAXs who came out and let me indulge my inner (maybe not so inner) political nerd!  I teach American Government and am taking a group of students to the Inauguration later this week so this … Read More

AirRaid PB: Madtown 1st Q!

January 16, 2017 | | One Comment

Join Madtown and me tomorrow for her first Q!!! She’s got some great ideas for her first Q! This working will include some running and total body exercises! Come show your FiA love and support Madtown!

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What’s in the Basket – Circuit Workout

January 16, 2017 |

22 awesome Gridiron PAX, including 1 FNG,  started the morning off with a circuit workout. Everyone did a great job!!

Conditions: 50 degrees and major fog.

Warm Up:


15 Arm Circles F/B (little and big)

15 Windmill … Read More

Kickboxing Tabata

January 16, 2017 |

We started off MLK Day with some kickboxing!

Warm Up in Cadence: 10 windmills 10 cotton picker extensions 10 toy soldiers 10 big arm cirlcles (both forward and back) 10 jumping jacks

The Thang: 20 sec. high intensity work, 10 … Read More

MLK Ladder

January 16, 2017 |

Warm up:  10 imperial walkers in cadence, 10 jumping jacks in cadence, 10 windmills in cadence, 10 through the tunnels in cadence,

The thang:

6 stations total, 1 for each exercise:  mt climbers, bicycle crunches, overhead press, bicep curls, squats … Read More

All Track Workouts Created Equal

January 16, 2017 |

My MLK Day got off to a great start this morning running around the track with some of my favorite running partners!

We started off with a 1.1 mile warm up jog to commemorate the March on Washington, which was … Read More