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FiA is Females In Action | April 29, 2017

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backblasts (NC)

Billy Joel Back-Blast – Sweaty start to Saturday!

April 29, 2017 |

So glad to see 2 FNG’s this morning at Billy Joel!! Welcome FIA “Slack” and “Jackpot”

WARM-UP: Arm circles 10 forward and 10 back 15 high knees IC 15 butt kickers IC 15 jumping-jacks IC 15 cherry pickers (rotate direction)

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Partner work with weights – walk FASTER!

April 29, 2017 |

9 PAX gathered for a Saturday morning traveling workout. We ran from #thelaunchpad over to Raisse Wicker Park tennis courts to use the rocks and cinderblocks located there for our workout.

Warm-up: after the run we did some arm … Read More

Our arms aren’t long enough for this!

April 29, 2017 |

5 PAX gathered in the dark to get better.


Warm-up: Run around the block, arm circles, windmills, cherry pickers

The thang: We went through the exercises in each column, doing 30 reps (or 30 seconds for things like … Read More

You wanna sweat?!

April 29, 2017 |

What a beautiful, humid morning–the hottest Saturday AM so far this year.  More and more girls started approaching the workout site–woohoo!!  Let’s go…..


Warm up:


20 squats

20 butt kicks

20 high knees

20 ice skaters

arm circles-forward … Read More

Bike, Run, Bike Run? Foxtrot PB April 30

April 29, 2017 |

You can do whatever you want at Foxtrot this week, there are options. Bring your bike if you want to ride. Bring yourself if you want to run. Bring your own cardboard if you want to breakdance. I will have … Read More

Summit Pre Blast: May Flowers

April 29, 2017 |

Join me on Monday at DPK (5:30am) to celebrate the first day of May with a 5:1 workout. Bring weights, mat, towel and water.  Anyone running before 4:50am? Let me know

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BB Thelma: Coming through with the BB

April 28, 2017 | | One Comment

I know this Backblast is up a day late – boy, is there a story there! But, I’ll get to that. First, the workout:

2 Lap Warm-Up / Stretching

The Thang: The Carolina

This is a modified version of the … Read More

Billy Joel Pre-Blast

April 28, 2017 |

Hope to see you tomorrow at 7:00 a.m. at First Ward Park! It is supposed to be almost 70 degrees with very little chance of rain – yay! We will keep the workout contained to First Ward Park, so 2.0’s … Read More