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FiA is Females In Action | January 17, 2017

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Arms and Abs

January 17, 2017 |

Its time to crank things up a little at the House of Pain. I brought the bricks back for a fast and furious workout focusing on arms and abs.

Conditions: Foggy and Humid. 53 Degrees

Warm Up: 25 Jumping Jacks, … Read More

Turning darkness into light

January 16, 2017 |

1 PAX strong and myself braved the warm 50 degree January evening. IT was really quite lovely. We worked our arms hard and likely won’t be blow drying our hair for several days to inability to lift arms.


The … Read More

Welcome Back Reunion @GreenMile

January 16, 2017 |

It was a sweaty reunion at GreenMile this morning with 20 ladies and unusually hot weather! It was very humid and warm for this time of year so we were peeling off layers and sweating quick! And I figured out … Read More

The ABC’s of Martin Luther King, Jr. Day

January 16, 2017 |

We started with a short run before beginning our exercises. We took turns drawing cards with words associated with MLK such as equal rights, freedom, and justice. Each letter represented an exercise. The following exercises were performed in 1 minute … Read More

Political Incorrectness

January 16, 2017 |

Thank you to the 8 PAXs who came out and let me indulge my inner (maybe not so inner) political nerd!  I teach American Government and am taking a group of students to the Inauguration later this week so this … Read More

What’s in the Basket – Circuit Workout

January 16, 2017 |

22 awesome Gridiron PAX, including 1 FNG,  started the morning off with a circuit workout. Everyone did a great job!!

Conditions: 50 degrees and major fog.

Warm Up:


15 Arm Circles F/B (little and big)

15 Windmill … Read More

MLK Ladder

January 16, 2017 |

Warm up:  10 imperial walkers in cadence, 10 jumping jacks in cadence, 10 windmills in cadence, 10 through the tunnels in cadence,

The thang:

6 stations total, 1 for each exercise:  mt climbers, bicycle crunches, overhead press, bicep curls, squats … Read More

Bullseye visits Red Haven

January 16, 2017 |

9 lovely PAX started their week of right by joining me to get better and stronger together at Red Haven on this Monday morning. It was so good to see so many familiar faces and visit the AO where I … Read More

Butt and Abs

January 16, 2017 |

We were kicking butt, taking names, strengthening that core, and had a great workout!  14 Pax came out to a perfect morning to make our fat cry!  We had 2 FNGs!!

Tabata (30 seconds on, 10 seconds rest – repeat … Read More

Going up

January 16, 2017 |

Three lovely ladies joined me this morning for somewhat of a make-up of our “snow” day since i used what I had planned to do last Saturday.  Here’s how it went.


20 jumping jacks

10 tin soldiers in cadence

Read More

15 For Martin Luther King!

January 16, 2017 |

7 PAX came out to sweat in January and honor MLK’s actual birthday with 15 reps.

Warm up: 10 TTT (IC), arm circles (10 front and 10 back), Indian run to end of lot and back

The workout:

15 pushups, … Read More

Muscle-Building Monday!

January 16, 2017 |

6 ladies met me at the Wolf Den this morning for a dumbbell circuit workout!


15 JJ IC

30 seconds High Knees

Arm Swings Fwd and Back – 10

30 sec Skaters

Arm Circles 10 Fwd 10 Back

THE … Read More

AMRAP leg burner

January 15, 2017 |

Welcome and Disclaimer


Warm-up 20 JJ 20 Arm circles Jog a lap

AMRAP 15 minutes 50 JJ 40 Mt Climbers 30 Jump squats 20 Burpees 10 Push-ups

15 minutes: 50 skaters 40 sec plank 30 jump lunges 20 tricep … Read More

70 degree SundayFunday

January 15, 2017 |

Wow is it seriously January? The weather today was perfect full of sunshine and good temps. We had 5PAX plus 2 little PAX and 1FNG= 8 total

Warm Up: cross jacks, squat butt kickers, toy solders ten minute timed rounds 15, … Read More

Team Tabata Bootcamp

January 15, 2017 |

Warm up

Split into 2 teams; one team does 20 yard sprint while the other team does one of the exercises below .  They keeping doing the exercise until the last person from the sprinting team returns then they switch … Read More

3, 2, 1 and still not done

January 14, 2017 |

The Jillian Michaels special: three minutes strength, two minutes cardio, 1 minute of abs and a little something else to finish off today’s workout.

WARM UP: Jumping Jacks 15 IC, Buttkickers 30, Through the Tunnel 10 IC, Toy Soldiers 10 … Read More

Dora Elevator Saturday @ The Swamp

January 14, 2017 |

33 PAX including 6 FNGs joined Outlaw and myself for a Dora Elevator workout. Welcome Homey, Match, PinIt, Glaze, Siren and Swipe.

Warm up: 10 ic arm circles 10 ic toy soldiers 10 ic butt kickers 10 ic TTT … Read More

First Tuesday HoP of 2017

January 14, 2017 |

8 PAX for the first HoP of the New Year


15 Jumping Jacks in cadence, 15 Imperial Walkers, 10 Toe Touches


Interval Training – 3 minutes

:20 burpees

:10 rest

:20 jumping jacks

:10 rest


:30 pushups

:30 walking … Read More

New Year’s Eve 80’s Flashback

January 14, 2017 |

Cribbing from Misty Malibu’s 80s-inspired workout, we sweated to the oldies on New Year’s Eve

Warm Up – Girls Just Want To Have Fun by Cyndi Lauper

Jumping Jacks,High Knees,Butt Kickers, Arm Circles, Toy Soldiers

10 Reps of each exercise … Read More