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FiA is Females In Action | January 17, 2017

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Florence (SC)

Harbison 50k Pre-Blast

September 12, 2016 |

Do you like to run? Have you ever thought about completing a trail ultra-marathon? Here is your chance to race one of the southeast’s most popular early season 50K races! Time to take those miles off the streets and into … Read More

CARDIO CRAZE

August 30, 2016 |

WARM UP:

Start with 1 of each exercise, then do 2, 3, 4, and 5:

Burpees, Jumping Jack, Knee Tuck, Starburst, Plank Jack

 

THE THANG:

100 JJ

90 High Knees

80 Hook Punches

70 Skiers

60 Plank Jacks

50 … Read More

Test Your Endurance!

August 28, 2016 |

We completed our first APFT this morning!

Warm Up:

15 JJ IC

15 Skiers IC

10 Butt Kickers IC

 

The Thang:

APFT: 2 mins of push-ups, 2 mins of sit-ups, and 2 mile run.

Stations were planned for ladies … Read More

Wild Workout Wednesday!

August 10, 2016 |

WARM UP:

10 JJ IC

10 Imperial Walkers IC

10 Skaters IC

THE THANG:

Partner exercises… tabata style! We did 30 seconds on, 15 seconds off, 8 rounds… SO, 6 minutes per exercise!! One minute break after each set… HOWEVER, … Read More

Circuit Work

July 16, 2016 |

Today we had wonderful weather! We had a PAX of 10 with 1 FNG.

Warm up 2 laps around the track, 25 JJ’s and 20 knee to elbow lifts.

Circuit One- each listed we did for 1 min (Booty Work)

Read More

7/4/1776

July 5, 2016 |

PAX of 4 for a patriotic workout!

WARM UP:

25 JJ

25 BUTT KICKERS

25 HEISMEN

1 LAP

THE THANG:

7 Stations, 5 minutes each. Jog to next station with 30 seconds rest.

7/4/1776 theme for each station. Do as … Read More

Counting Down… And Back Up Again!

June 29, 2016 |

5 minutes of choice exercises in a circle. We went around the circle several times and each person selected something to do.

THE THANG:

 

Begin with Circuit 1. Partner 1 does 10 reps of everything while partner 2 rests. … Read More

Rappin’ Up The Hill- AMRAP that is!

June 29, 2016 |

WARM UP:

Run up and down the stairs.

3 minutes of exercises at 30 second intervals (high knees, butt kicks, lunges, inch worms, jacks, squats)

Run up and down stairs.

Lunge to the hill.

THE THANG:

COT:

Luke 9:57. … Read More

Corner Madness

June 29, 2016 |

WARM UP:

25 JJ IC

25 Butt Kickers IC

25 High Knees IC

 

THE THANG:

Four corners: Pair up and go to any corner. First round was 20 of each exercise at each corner. Then, 15 on the second, … Read More

Real deal Bootcamp

June 22, 2016 |

warm up. Arm circles 10 IC forward and 10 IC back. 10 thru the tunnels IC. 20 JJ.

Bootcamp circuit 1. Repeat 2 times.

Rrun 3 minutes

20 squat jumps

run 3 minutes

50 Walking lunges

run 3 minutes   Remember. … Read More

No Pain, No Gain

June 18, 2016 |

It was a perfect morning for PAIN stations!

WARMUP:

Just Like Fire by Pink:

15 JJ

15 Butt Kicks

15 High Knees

Burpees in Circle: one lady does 3 Burpees while rest of circle does SUPER high knees and after … Read More

Hills? You Mean Speed Bumps.

June 17, 2016 |

As if the heat wasn’t enough, Bluegrass wasted NO time in getting things warmed up!

WARM UP: Run one lap around parking lot.

Run up and down stairs 1X Run up first half of stairs, 20 squats Run up rest … Read More

Casino Royale

June 15, 2016 |

WARM UP:

Partner Relay Race -wheelbarrow (switch halfway)- high knees as alternative -piggy back (switch halfway)- lunge as alternative -sprint

THE THANG:

Dice= exercise Card=number of reps (ace is 15 and joker is 25 of choice exercise)

Go around the … Read More

Mix It Up Madness

June 13, 2016 |

WARM UP:

Run two laps around track.

10 JJ IC

10 Butt Kickers IC

10 High Knees IC

 

THE THANG:

AMRAP (8 mins):

10 push-ups, 10 shoulder press, 10 dual bicep curl, 10 lawnmower (right and left), 10 … Read More

Circuit Breaker

June 11, 2016 |
  1. Between the heat and the exercises, it was a TOUGH workout!! I posed a quote prior to the workout about how if you sill look cute after a workout, you didn’t train hard enough. Needless to say, we … Read More

Rainy Day Dedication

June 6, 2016 |

Warm Up: 20 JJ IC 10 Knee Tucks OYO 20 Fast Feet Touch Downs IC 11s: Bicep Curls and Hammer Curls, run between each set

The Thang:

Inspired by today’s date: 6/6/16

6 sets of 6 plié squats with … Read More

Round The Clock

June 1, 2016 |

Dynamic Warm Up (1 min each) -jacks -squats -inchworms -high knees -butt kickers

The Thang:

Clock workout: 12-Sprint 1-Thruster (weights) 2-Squat jumps 3-KB swings 4-Jumping lunges 5-Russian twists 6-Burpees 7-Deadlift with row (weights) 8-Mountain climbers 9-Push-ups with rows (weights) 10-Jumping … Read More