the Big bite

10 PaX with 2 FNGs

20 minute Tabata: 20 second, 10 second rest

• high knees
• froggers
• speed skaters
• plank jack
• tuck jumps
• mountain climbers
• squat jump
• burpees

30 minute boot camp: 1 min, 15 sec rest

• Jump … Read More

Have Mercy!

Warm Up IC

• 20 jumping jacks
• 10 push ups
• 10 slow squats
• 20 calf raises

The Thang:

Circuit 1

• Indian Run 1X
• 20 jump squats
• 15 leg raises
• 10 third world squats
• wall sits with kettle back … Read More

Captain of the Ship

1. ABCs
2. Alligator Push Ups (20)
3. Alternating Shoulder taps (20)
4. Angry Donkey Kicks (10)
5.  Boat/Canoe (20)
6. Boo Boo Bear Crawl
7. Brook Burkes (20) (#5-7 done X 2)
8. Crockpot Squat (20)
9. Crunchy Frog Squat (20)
10. Dan Taylor (20)
11. Diamond Push up … Read More

Boom goes the Dynamite

10 PaX with 2 FNGs. First led Q by one of our own.

Warm-Up

Toe touches, Quad Stretch, Windmills, Squats, Jumping Jacks IC

TNT

Set up 3 cones.  Cone 1 -> Cone 2 = Crab Crawls, 5 Jump Squats

Cone … Read More

Whiteville Launch Day 4!!

18 PAX gathered at the schoolyard to get better.

Disclaimer

Warm up: deep hamstring stretches, both legs cherry pickers IC windmills IC arm circles forward and back

The thang: 11s of push ups/triceps dips: half started at picnic tables with … Read More

Are We Nuts???

I had the privilege of Q-ing the second week of FiA Whiteville. What an amazing experience to be surrounded by so many women who are ready to grow FiA even more.

Disclaimer

Warm-up: 15 Plank Jacks IC 10 Toy … Read More