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FiA is Females In Action | September 24, 2017

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Goose Creek

Cardio Crusher

September 21, 2017 |

10 PAX came out for a dose of #HardioCardio!



3 Separate blocks. 2 Minute, 1 minute and 30 seconds.


2 minute intervals:

60 seconds each jacks, side to side jumps, rest, run in place, shuffles

1 … Read More

Agility, Speed and Quickness!!

September 21, 2017 |

Welcome/Intro/Disclaimer 15 PAX w/4 FNGs @ #ThePond Welcome:  Channels, Taz, BossLady, Juicy!!

Warm-up:  Running specific exercises:  Happy Ankle (up/down/circle), Knee to Chest (slow), Heel to Butt (slow), Hacky Sack, Running man, Slow Imperial Walker Kicks, Jumping Jacks

The Thang: … Read More

Don’t Flip Out! (A Coin Flip Workout)

September 19, 2017 |

15 PAX Came out to #GatorGauntlet tonight. We had 1 FNG and 5 2.0s.

Welcome and Warm-Up

Today’s Warm-Up is a game.

“Hands-Off My Knees” Start with partners trying to get knees-squatting and standing still. Then add, moving, then hands … Read More

Cinderblock Strength and Cardio!!

September 18, 2017 |

Welcome/Intro/Disclaimer 21 PAX w/1 FNG @ #TheCourt Welcome Scottie!!

Warm-Up:  Head Roll                                     Big Arm Circles Torso Twist           … Read More

FIA Goose Creek 9/15/17

September 17, 2017 |


Warmup- 10 jacks; 10 thru-the-tunnel,10 arm rotations , 10 neck rolls , 10 toy soldiers 

Plan: 4 stations with 2 sets , rotate stations 

Set 1

station A: 20 squats/12 shoulder press /20 … Read More

After the Storm

September 12, 2017 |

15 PAX came out to get a post storm sweat on at #GatorGauntlet. We laughed little and glistened a lot. Rocky was the Q and Nucleus was the co.

Warm up: Down and back butt kicks/high knees/calf raises 10 IC … Read More

Goose Creek, SC Launch #3!!!

September 9, 2017 |

Welcome/Intro/Disclaimer 31 PAX w/3 FNG @ #TheCourt!!  Welcome FNGs TrailBlazer, Rider, & Frenchie!!

The Skinny:  Of course, Hurricane Irma chatter.  Welcoming the 3 FNGs and welcoming back some of the FiA Summerville cross over ladies.  Found out during the Name-O-Rama … Read More

20/15/10 Up and Down the Court!

September 8, 2017 |

Welcome/Intro/Disclaimer 13 PAX w/1 FNG @ #TheCourt!!  Welcome DirtyDancer!!

The Skinny:  Sounds like Irma might leave us alone after all?  Making sure everyone has a plan and stays safe during the next few days.  It’s a good workout when … Read More