October 16, 2018

Jump Rope Workoout

Even with Tropical Storm Michael threatening these beautiful ladies “jumped” out of bed to join me in a jump rope workout. Did you know the jumping […]
October 10, 2018

4 Quarters of Fun

Warm-a -rama: Jump Rope, Punches-rt & Left, Waist twist, Elbow Lock, Lunges Rt & Left leg, Stretch to toes, Rotate shoulders front & back, Leg/Hip rotation. […]
October 9, 2018

Lets Play Cards

War-a-rama: Frankenstein; Steve Earle, Rockettes The Thang: Knee Kicks; Elbow Series; Ball Kick; Dead Lift Squats; The Halfback; Sneaky Lunges; Groucho Walk; Vertical Punches. Joker = […]
October 4, 2018

Mini Pyramids 2.0

Kiser Middle School – Eye of the Tiger Warm up (IC) 15 raggedy Anns 15 arm circles (forward and back) 15 cherry pickers Pyramid 1 30 […]
October 3, 2018

Tabata Wednesday

The Skinny: 16 Pax posted on this quiet, cooler morning for a tabata style workout! We definitely got our sweat on and pushed each other on hump […]
October 2, 2018

We Can F3, Too!

***CONGRATULATIONS TO RED LIGHT ON HER 100TH FIA WORKOUT THIS MORNING*** WHOO HOOOOOO to an awesome, welcoming, encouraging, strong FiA friend at The Playground!!!! An Oldie, […]
October 1, 2018

Keep it Movin’!

Yay for Friday!!  And yay for a cool, fall-like breeze.  It was needed because the sweat started pouring shortly into the workout. Warm-O-Rama: Butt Kickers, 20 […]
September 28, 2018

Bell Tower Home Coming

Warm o Rama 15 Cherry Pickers IC 15 Raggedy Anns IC 15 Butt Kickers IC Workout days of the week: MONDAY 20 Squats 15 Sec Plank […]
September 27, 2018

Are you ready for some football

Are you ready for some football ? We left our team allegiances aside and banned together for one team workout. Pushing each other on this breezeless […]
September 25, 2018

FiA Roanoke Launch 09-22-2018 “Flight Path”

Four Fia Greensboro strong travelled to the beautiful Blue Ridge Mountains for Fia Roanoke’s launch 2.0.  We were greeted with a beautiful fall-ish morning with fog […]
September 21, 2018

Mini Pyramids

Warm Up: 15 IC jumping jacks, 15 IC raggedy Ann’s 15 IC cherry pickers Mini Pyramids   ONE 30 American hammers (total) 20 squats 10 push […]
September 21, 2018

Last Day of Summer

Warm-O-Rama: 20 IC – Butt Kickers 15 IC – Windmills 20 IC – Jumping Jills 16 – Arm Circles Forwards/Backwards The Thang: Crab Cake Ladder – […]