January 30, 2019

Tag Your It!

Tag Your It Warm up: Jumping Jacks Cotton pickers Squats High knees Butt kicks WOD three stations S1: 15 plank jacks 12 lunges 20 Ragged Annie’s […]
January 26, 2019

Washington to Charleston

On a beautiful Thursday evening we traveled from Washington, NC to Charleston, SC to celebrate my big move to a new city! Quad Stretch Hamstring Stretch […]
January 16, 2019

Cold faces warm hearts

It was COLD, so we first moseyed to the back of the estuarium for some wind blockage. Warm up: 10 Good Mornings IC 10 Side Straddle […]
January 13, 2019

It’s My Party

It’s My Party and I’ll Make You Cry if I Want To FiA Q 1/10/19 Welcome/Disclaimer  Warmup: warmup mosey around the block – stretch what’s needed […]
January 12, 2019

The Mosey

Our FIA group met at Festival Park this beautiful morning.  We did a quick warm- up to start our workout and then got moving around town! […]
January 9, 2019

Bust the Bulge

It WINDY and the temperature had dropped. We did a quick warm up and got right to it. 4 sets of exercises-4 exercises per set. Each […]
January 9, 2019

Full Body Cardio

After being sick for almost a month, it was SO good to be back at it! I needed to work off the holiday bulge, so after […]
January 1, 2019

First Annual FiA/F3 Washington NYE Convergence

Jinxy & Derby of FiA teamed up with Gaylord and Flo of F3 to co-Q the first ever convergence on the beautiful Washington Waterfront. We were […]
December 26, 2018

Circuit – Go – Round

On a cold morning in December the PAX gathered for a pre-Christmas sweat fest! Tiny Dancer head-locked an FNG and we had a nice time taking […]
December 4, 2018

12 Days of Christmas

What better way to spend a Tuesday evening than working out with friends amidst the Christmas lights with church bells ringing in the distance 🙂 After […]
November 27, 2018

Torch that Turkey

It was cold with a stiff wind blowing off the river, but we quickly warmed up with a HIIT workout designed to “Torch that Turkey” we’ve […]
November 20, 2018

Catch me if you can

Catch Me if You Can Hamstring Stretch Quad Stretch Arm circles Cross body stretches Break up in to two groups Indian run down the board walk […]