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FiA is Females In Action | January 17, 2017

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Ft. Mill (SC)

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

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

Tropical Circuit with Ab drum finish!

January 13, 2017 |

Warm Up:

Cherry Pickers & Arm Circles


5 rounds (run/sprint to each circuit)

30 jumping jacks

10 burpees

10 air squats

10 push ups

10 double leg drops

30 plank jacks

Ab Drums: (2 rounds with extra round of … Read More

Hips Don’t Lie

January 11, 2017 |


It was like a heat wave this morning!  14 FiA’s joined the Early Bird fun. Today’s focus was all about strengthening our hips.  Runners often suffer various injuries due to the lack of focus we place on strengthening … Read More

1000 Reps

January 6, 2017 |

It was a good morning for a partner workout!  And we made it to 1000 reps!  Great job ladies.

While one partner ran the other did an exercise until they both did 100 reps!

Mountain Climbers X100

Lunges X100

Push-ups … Read More

Happy New Year!

January 5, 2017 |

Happy New Year to all the FiA ladies!  Let this be your year to shine!

Ironically, it was a little rainy this morning, so we did quick disclaimer and jogged to the track.

The workout was a “descent” track workout … Read More

Disney Bound!

January 4, 2017 |

Big crowd this morning on the week of mine and War Eagle and Aussie’s debut Disney marathon and the week of the local Joe Davis Memorial Race! In honor of the occasion, we went with a Disney theme (moves taken … Read More

Just the Two of Us on a Warm Winter Morning

December 28, 2016 |

Only two of us showed this beautiful morning for a post-Christmas FiA workout at Trailhead Park. We ran to the school as a warm-up for a HIIT workout.

We did 5 rounds of HIIT training. Each round had 2 exercises … Read More

A Candy Cane Fast, A Candy Cane Slow

December 20, 2016 |

It’s officially the week of Christmas and National Hard Candy Day, which combined brings you one of my most proud themed-Q accomplishments to date!  The most festive Christmas hard candy is of course the candy cane and fortunately, if you … Read More

12 Days of Christmas (with the in-laws)

December 15, 2016 |

Thankful for the loyal Tega Cay group who joined me on Tuesday morning for a 12 days of Christmas workout – exactly 12 days away from Christmas!

I got this workout from the blog Lifting Revolution and totally recommend checking … Read More

Welcome Back Q – The First Step is ALWAYS the Hardest

December 13, 2016 |

It was so great to be back in the saddle, albeit poorly planned for the weather and hastely thrown together last minute… although thats kinda how I roll anyway. 🙂

Warmup: 10 Juming jacks IC, 15 Cherry Pickers IC, 15 High … Read More

Every day may not be good, but there is some good in every day.

December 12, 2016 |

Track workout this brisk Monday morning.

Jumping jacks-20C Butt kickers-20C High knees-20C Arm circles

Take the long way around the school to the band parking lot for some sprinting.

Interval 1: Sprint 10 yards, jog 90 Repeat back to start … Read More

Improvement Wednesday

December 7, 2016 |

Today we didn’t have an “official” Q so we did our Imporvement workout.  It was cold, but fun!  Great job ladies!

Read More

What Else Are We Going To Do on International Ninja Day?

December 6, 2016 |

Yes….we had 5 Fort Mill FIA’s that celebrated International Ninja Day with a little Ninja Warrior workout.

Warm up – 20 seal jacks, 20 cherry pickers, 20 slow butt kickers…then jog to the back of the church so we can … Read More

Rainy tabatas

December 5, 2016 |

5 die hard PAX joined me tonight in the cool rain to work it! When I posted on the FB page if we should cancel or not – I totally thought everyone would bail, instead we had an awesome turnout! … Read More

Calling all Drummers!

December 3, 2016 |

Warm Up:

Windmills – 10 backwards/10 forwards

Jumping Jacks-10 in cadence

Punches – 5 front / 5 wide in cadence

Run to Gold Hill Middle School

Drumming basic moves:

  1. feet should width apart, bend at waist, sticks to ground … Read More

It’s all in the name

November 30, 2016 |

The weather was great this morning even though the ground was a little wet. Sorry about making everyone lay down in the wet leaf-filled parking lot!  Can you believe we were able to wear shorts at the end of November?  6 wonderful ladies joined … Read More

FIA Friends

November 30, 2016 |

Cabbie asked me to post the backblast because she is busy molding young minds and does not have access to a computer during the day. Of course, I was happy to do so because Cabbie Q’d for me today! November … Read More

Eye of the Tiger

November 30, 2016 |

It was the day of the Clemson-USC game and me being a Tiger fan, I figured we needed all the positive vibes so the old Rocky workout came back.  (Plus we had a few Auburn Tigers that needed the extra … Read More

Ready for the NFL Draft!

November 28, 2016 |

8 lovely FIAs joined me for a little gridiron fun in honor of the Clemson/Carolina game this weekend.  Before heading to the football field, we warmed up with:

20 Jumping Jacks

10 Slow Butt Kickers

20 Cherry Pickers

20 Arm Circles … Read More