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FiA is Females In Action | April 22, 2017

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Charlotte – North

Station Fun

April 21, 2017 |

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

Warm up: Cotton Pickers High Knees Plank Jacks Shoulder circles

Run to the traffic circle- along the way stop at each block and do 10 monkey humpers … Read More

Every minute on the minute

April 21, 2017 |

Eight ladies joined me today for some early morning fun.  Thanks for starting the day with me!

Warm-up: 10x IC Jacks, High Knees, Windmills, Arm Circles


We started with an Indian Run to the stop sign and back.

10 … Read More


April 20, 2017 |

Join us tomorrow at Payday for a fun and challenging workout. Be sure to bring a mat, gloves and water. I look forward to see all your smiling faces!

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Backblast: Comet

April 19, 2017 |

We had 9 strong ladies at Comet this morning and one was an FNG!  Comet welcomed Devon (FiA name Honeybun) today for a workout that I modeled after Mini-Me’s F3 Horseshoe workout (Spike’s M).  I made my own modifications.  There was … Read More

Payday Backblast: Balboa-style

April 7, 2017 |

NO, we did NOT chase chickens like Rocky did in the alleys of South Philly! 2 ladies got in the Ring with me this morning. Here’s the blow-by-blow…

Warm-up: Toy soldiers x 10 IC Butt kickers x 15 IC … Read More

Can I get 40 HEEL YEAH’s for this werk!!

April 5, 2017 |

Robot joined Jedi Mama last Friday to celebrate her 40th birthday. She led a Q that morning and I used parts of it for inspiration for this one today. We do have a lot of 40th’s coming up this year … Read More

Comet Backblast – A Co-Q is the Best Q!

April 5, 2017 |

This was a fun workout to co-q with Splits. We each did 20 minutes of the workout and I did a quick warm up. Here’s how it went down:

Warm-up x10ic windmills x20 squat jumps x20ic peter parker

Lower Body … Read More

Poli Power gear – order by 4.18.2017

April 4, 2017 |

Designed by Big Bad Wolf, this new “Poli Power” shirt memorializes FiA Metro’s Poli who inspired us all during her brave fight with ovarian cancer. The woman wearing the cape represents Poli, the strongest woman most of us have had … Read More