September 29, 2018

Tabata Rounds

While many of our FiA sisters braved Hinson Lake, five non-running PAX got better together this morning. After a warm up of toe taps, hamstring stretches, jump […]
August 21, 2018

Field Trip & Tabata Tuesday

We took a field trip to another park in town (where F3 meets) today because of an event at our normal location. Nine PAX came to […]
August 2, 2018

Legendary Ladder

5 minute Warm Up The Thang – Ladder  Up/Down 2-4-6-8-10-8-6-4-2 3 Rounds/3 Exercises Ladder Up and Back Down; Do Round 1 completing the 2 exercises for […]
July 19, 2018

Humid HIIT

Our second 5am meeting in Seven Lakes was another hit with 6 PAX, including two returning FNGs!  Love seeing Binge and Elastigirl again! I’m not convinced […]
July 7, 2018

Rainy Day Ladder and More

PAX of 6 for our rainy day Saturday FiA day!  The rain put a damper on my #1 workout, so I went nice and we stayed […]
July 2, 2018

A Lovely Monday AMRAP

It’s my BIRTHDAY Q! After a quick warmup, we jumped right in! 4 Minutes AMRAP followed by 5 burpees (For a total of 38 this time)!! […]
July 1, 2018

Pick(nic) a Table Full Body Workout

Nine ladies joined in for a hot a sweaty full body, HIIT workout this am.  The launchpad has an abundance of picnic tables so we had […]
July 1, 2018

20/10 Core/Cardio Burner

Bear Creek Launch Day #3- 7 PAX and 2 FNGs sweated it out this morning at Bear Creek with the 20/10 core and cardio burner. FiA […]
June 12, 2018


  Warm Up – each 4x Jumping jacks (10) High knees to the right/left Circle arms back Ab twists Arm reach Circle arms forward Squat and […]
June 9, 2018

Bear Creek Launch #1!!

Three PAX and ten FNGs came out for Bear Creek’s launch day! It was hot, humid, and they worked hard! This bunch is going to do great […]
June 7, 2018

Terrific Tabata Thursday

Warm up consisted of Arm Circles and Cherry Pickers then we jumped right in! Tabata style workout. Each workout consisted of 4 sets each before moving […]
June 7, 2018

Mini-Band Booty Workout

Eight PAX and about a billion kids descended on Sandhurst Park this morning! School’s out for summer! We broke out the mini-bands for a booty workout. […]