October 17, 2018

Do you even lift?

On Monday night, my soreness was already setting in from the am work out, and I stumbled upon this article (the title says it’s about older adults […]
October 15, 2018

Pre-Pumpkin Fest Beat-down

10 PAX at the beat-down – AO Foxtrot – Crisp October morning where we all started in sweatshirts & bubble coats. But we were sweating and shed […]
October 11, 2018

It’s all about the combo!

I seem to find some pretty interesting things when I am searching around the internet for exercises, and this workout was no different.  This one was […]
October 9, 2018

Deck of Death!

After a trial run on the beach during an “F3iA”, I figured our strong pax could handle the new F3 Workout Deck of cards (aka: Deck […]
October 8, 2018

56’s – IMO Darth

Today was a somber day as we got word that we lost one of our F3 brothers yesterday. This workout was designed to honor him, Darth […]
October 3, 2018

Head to Toe

As a first time Q I wasn’t sure about much, but the one thing I did know is that these fabulous ladies are hard workers and […]
October 3, 2018

Work Week Kick Off with Weights

2 PAX got up for Monday’s meet up at Jimmy Dean for this kicker: https://www.shape.com/fitness/workouts/30-minute-weight-lifting-workout-women A quick warm-up followed by 3 rounds of: Kneeling Side Plank […]
October 3, 2018

Countdown to Christmas Begins!

Five brave PAX started the countdown to Christmas on Monday! We took turns pulling “gifts” out of a bag, which were notes with exersizes and number […]
September 30, 2018

Pushing through A Dora!

16 PAX / The Den was jumping on Tuesday at 5:30 am. We had an amazing group of ladies that came out to get it done, […]
September 17, 2018

Monday HIIT

Great way to start the week off with these wonderful women!  We headed to the pavilion for a HIIT/Tabata WO – 45 seconds on, 15 second […]
September 10, 2018

FiA PAX Challenge: Part 2

I have to say, I was even kinda dreading this one….and I’m the one that made this [insert expletive] thing up! This is one of those […]
September 7, 2018

Bulgarian Bag Beatdown

At the time, it seemed like a good morning to amp up our beatdown.  Two days later, though, I’m still sore…  Guess it was a good […]