June 15, 2018

Shake Your Bat Wings

What a beautiful day to get our bodies movin’ and shakin’!  We were seven Pax strong on this Friday AM, blessed by the rising sun and […]
June 13, 2018

5, 10, 15, 10, 5

We had a flashback to winter this morning at the Playground. The Pax came in long sleeves. Warm-a-rama (20 IC each) Ragedy Ann Sungods (each way) […]
June 13, 2018

June 9 Country Love 2.0 Special

Lead by: Fence & Mrs. 3 2.0 Special: 34 PAX strong (including five FNG – three of them were new 2.0s): Flo, Burpee, Purl, Pull (2.0), […]
June 1, 2018

4 Part Harmony

We had our usual, dedicated FiAs roll in this morning, ready to sweat, and sweat we did!  Man, I forgot my sweat towel … AGAIN!  We […]
June 1, 2018

Red Card Loves Monkey Humpers

It was a grossly humid day with pleasant cloud cover this week at Friday Junior. Warm-a-rama (go until I say stop) High knees Butt kicks Horizontal […]
May 23, 2018

Learning our ABCs in a whole new way!

Once we warmed up, we targeted our ARMS (A), BUTT (B) and CORE (C) with 4 exercises for each area, 45 seconds each, with a run […]
May 23, 2018

6 minute Abs

We did a lot of reps today, working various muscles, but the thing we all felt the most was the ab portion of the workout, hence […]
May 11, 2018

FiA Greensboro 1 Year Anniversary WOD Back-blast

Whoohoo!  Congrats to FiAGreensboro on their 1 year FiA Anniversary. Here is the back-blast of your celebratory WOD.  You nailed it. Warm Up 15C Jax 10 […]
May 8, 2018

Hop, Skip & a Jump!

Ah, Friday morning.  We kicked off the last day of the week and the start of our weekend with a cool breeze and some hot ladies. […]
May 8, 2018

4×4 Partners at Filling Station

Warm up (15 IC) Cherry Pickers Raggedy Ann’s Toy Soldiers Arm Circles (forward 15 & backward 15)   Workout 11 lovely ladies (and me) divided into […]
May 8, 2018


Eleven ladies joined me at Kiser to complete this AMWARP workout. The workout was divided up into five sets. The exercises followed the following format: 30 seconds […]
May 3, 2018

Better Than Plastic Surgery Workout

Once upon a time a quiet playground stood empty… until the FiA ladies arrived with their weights, gloves, yoga mats, and benevolent chitchat. All seemed normal […]