May 31, 2018

Cardio. Strength. Done.

Six PAX got #bettertogether on this super humid morning! Warm Up – Step Out, Modified Jack, Punch Across, Jump Rope, Arm Circles Do each exercise for […]
May 22, 2018

The FiA 4x10x3

Seven hearty PAX joined for a Beachbody-inspired workout for the legs, arms, abs and boo-tay. It’s called 4x10x3 because there are four exercises in each unit, […]
May 8, 2018

HIIT, Derby, Seat on Saturday

11 PAX, including 2 FNGs, on a beautiful sunny Saturday for some intense HIIT work, our version of the Kentucky Derby (winner received free coffee from […]
May 8, 2018

Pepper’s Birthday Blast

8 PAX came together to “celebrate” Pepper’s birthday a few days early. We were a quiet group this Monday morning, just slogging through the workout, but […]
May 3, 2018

Supersets at Sandhurst!

Five PAX got #bettertogether with some supersets this morning. We worked our arms, booty, legs, and abs for a total body workout. Warm Up Circuits – […]
April 17, 2018

Tush and Tummy!

Three PAX braved the chilly weather this morning to target their tush and their tummies 😉 Warm Up Ladder 1 – Jumping Jacks and Pushups (11s) […]
April 9, 2018

Monday EMOM

5 PAX at 5 am for a spring break reset: core and glut Mule-inspired every-minute-on-the-minute (EMOM) workout. Warm-up: jog around park, jacks, arm circles, imperial walkers, […]
March 22, 2018

Weighted Tabatas

Four PAX joined me on this chilly morning for some weighted tabatas! Warm Up Tabatas – 20 seconds on, 10 seconds off – 8 rounds, alternating […]
March 10, 2018

take up your mat and follow me

(The title comes from when Jesus heals someone and then says, “Take up your mat and follow me.” It’s what I told the gals after our […]
March 6, 2018


5 frosty PAX for Crush’s VQ!!! …and she included BURPEES in the WARM-UP!  Wow. Just wow. Warm-up 1 Burpee 15 Jumping Jacks 2 Burpees 15 High […]
March 4, 2018

Keep Beaker On Her Toes

11 PAX gathered at #thelaunchpad for Saturday fun on a blistery, yet sunny day. The heart of this workout is partner work; the last time I […]
February 24, 2018

Mini Bands and the FiA Lexicon

Fifteen ladies joined me this morning for the last Saturday of our post challenge, as well as Q school. Warm Up – Modified Jack, Toy Soldiers, […]