Image Image Image Image Image Image Image Image Image Image

FiA is Females In Action | August 17, 2017

Scroll to top


Ft. Mill (SC)

Whomp! There it is…

August 11, 2017 |

WarmUp: arm circles, butt kickers, cherry pickers

WO: We ran to the back parking lot and partnered up.  Each partner group had to 100 of each exercise.  One girl jogged the parking lot while the other did the exercise taking … Read More

Pre-Blast: FiA/F3 Speed for Need Convergence at the Hopebuilder’s 5K on October 14th

August 7, 2017 |

On October 14, 2017, FiA and F3 will converge to support Speed for Need and Levine Children’s Hospital at the Hopebuilder’s 5K.

Details: Date: Saturday, October 14th. The race walk starts at 8:00 am. The run starts at 8:05 am. … Read More

Running in the Rain

August 7, 2017 |

Eleven ladies showed up for a nice, rainy workout this morning. I heard the rain coming down hard at 3:30am, but checked the radar and there was no lightning, so we were safe! When we started out, it was barely … Read More

A promise is a promise

August 6, 2017 |

16 lovely ladies joined me for a sweaty Friday morning at Dunder Mifflin.

Warm-up Slow jog to back of parking lot

My version of a Hiit workout: 1 minute of each Jumping jacks Butt kickers Side to Side lunges

Each … Read More

It’s Wednesday…Let’s work together

August 2, 2017 |

So proud of these Fia’s this morning!  It isn’t easy to wake up at the crack of dawn to workout!

We started with Cherry pickers, slow buttkickers w/Salsarita arms, dead lifts, and big arm circles.  Then ran to the church … Read More

Squirrel’s Hump Day Workout!

August 2, 2017 |

Warm UP: 15 Cherry Pickers in cadence and 30  butt kickers


  • 11’s: plank jacks and squats @ mile markers while running loop in between  @ WEP
  • Partner Up: 1 partner runs hill while other partner does exercise (50 … Read More

WEP – Caution, Cones Ahead

July 30, 2017 |

We were a small, but mighty group for a steamy Saturday morning workout.  After we 4 stopped the chatting, we started our brief warm-up (I mean, it is 1000 degrees in SC in the summer – how much of a … Read More

First Time Going Solo!

July 28, 2017 |

13 beautiful ladies arrived at Dunder Mifflin ready to see what the first timer had in store on this humid Friday morning! Let’s see what the first timer had in store for these ladies……..

Warm up: 15 slow butt kickers, … Read More