October 16, 2017

Monday is for go-getters!

Happy Monday y’all! The SW FiA PAX got up and at ’em for a great start to the week! Hopefully this was the last of the […]
October 16, 2017

Friday the 13th – Who knew Carrie had a last name!

On a steamy Friday the 13th we channeled the best of the horror movie characters in a name workout. Each PAX picked a card with the […]
October 13, 2017


The TRIPLE DOWN 2017 is one day away!!!!  What This is a convergence with F3 Raleigh to celebrate 3 years of FiA Raleigh.  The Triple Down […]
October 11, 2017

I thought summer was over

Ugh, it’s still so hot & humid.  I really think it’s worse than when it was summer.  Seven of us braved the humidity that had us […]
October 10, 2017

Pumpkin Workout

Thought Fall was the perfect time for a pumpkin workout and ends up being humid and hot as can be outside! I feel like we should […]
October 9, 2017

A minute is a long time

You never realize how long a minute is until you’re doing a strength/cardio workout…whew! Warm-up: 20 Butt kicks, windmills, hip 8’s, 20 high knees, swinging gates […]
October 6, 2017

Open Faced Sandwich

WarmUp: We did some stuff. Abs: Partner Absx30 Plank Walkoutsx5 Toe Touch Progression 3/7 Sprints Stack Workout: 1 minute each E1:Deadlift-Curl-OH Press E2:Bridge Chest Press E3:Reverse […]
October 5, 2017

Big Girl Panties

12 FiA’s and 1 FNG joined me for big girl panties workout.Temps are perfect and no rain for 10 days means its hill ladder time. IMHO […]
October 4, 2017

The one where there was no cussing until the end, and it wasn’t the Q

There was a ridiculous moon out this morning. If you missed it, you missed quite the show. I legit thought there was something wrong because no […]
October 3, 2017

Did ya miss me??

It has been about 2 months since I last was Q due to a back injury. I am slowly trying to get back int he swing […]
October 3, 2017

Oh my Core…

Chilly morning only Charlotte and I today but we pushed through! Warm up consisted on jumping jacks, high knees, quarter burpees and Plank Spiders. The Thang… […]
September 26, 2017

T-Rex Arms

Normally my workouts include a lot of cardio and lower body strength but today I’m hurt and planned an upper body partner circuit and ended up […]