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FiA is Females In Action | August 20, 2017

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Charlotte – North

Pyramids of Pain

August 18, 2017 |

Six awesome ladies came out to workout with me this morning. We were extra chatty so we continued our conversations while we did some uncounted warmups of Butt Kickers, High Knees, Jacks, Storm Troopers, Air Presses, Arm Circles and Torso … Read More

Super Set Me!

August 18, 2017 |

Thanks for coming out ladies!


Warm Up

Jumping Jacks

Cotton Pickers

Storm Troopers

Toy Soldiers

High Knees / Butt Kickers

5 Burpees


Core Supersets We did an exercise followed by a core move 5 times in a row with … Read More

Comet Backblast: Fat Amy

August 16, 2017 |

7 brave pax joined me this morning to conquer the “Fat Amy” WOD and one mile of running. We did have one modification that I will note below. Our most notable totals are – 100 squats, 80 sit ups, and … Read More

Totally 20’s

August 16, 2017 |

Thanks for joining me this morning ladies for our Wednesday SweatFest!

Warmup: 10 ea in cadence Windmills, high knees, side bends, jumping jacks

Set 1: 20 butt kickers 20 tricep dips 20 squat jumps 20 bicycle crunches

Run stairs loop

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Summit backblast- it was a very good thu

August 14, 2017 |

6 warriors braved the unbelievable humidity to join me in deck to do all the fun things!   We started with a warm up of taking our mats and gear to the top of the deck via stairs then toy … Read More

Summit preblast- All good things…

August 13, 2017 |

Come and join me at 5:30 at DPK for a dull body workout.  Bring GLOVES, mats, water.  See you there!


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Spring forward, Run Backwards

August 12, 2017 |

Warm Up In Cadence

  1. Jumping Jacks
  2. Cotton Pickers
  3. Plie Squats
  4. Wind Mills
  5. Storm Troopers
  6. Run Small Loop

1 Minute Exercises, Complete exercise and with remaining time Sprint to mid-court/Run backwards back

  1. 20 Squat Jumps
  2. 10 Push Ups
  3. Read More

Leg time

August 11, 2017 |

We had a great morning at Payday! This is how it went down…

Warm up- ESPN lead everyone in the a warm up while set up our “clock”

Leg clock workout- 1 minute at each #

12:00-lunges *when done side … Read More