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FiA is Females In Action | April 22, 2017

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Lake Murray (SC)

‘Weigh’ting on Friday

April 21, 2017 |

Warm-up : each exercise, 15 IC : sumo squats, jumping jacks, high knees, Richard Simmons Extreme (reach down and touch ankle before stretching over head), small arm circles (front / back)

The Thang: WW (Wigh Weights) – each weighted exercise … Read More

Choose Your Own Adventure

April 20, 2017 |

Warm Up:

Jog Around the Fountain

10 Through the Tunnel in Cadence


Tha Thang:

Choose Your Own Adventure! See Picture

Run through as many times as you can in the time allowed

Daily Dose of Devo:

Choosing Your … Read More

Going for a Grand!

April 19, 2017 |

Attempted to do 1000 exercises today, but time only allowed us to make it to 750.  Here’s what we did: 50 butt kickers 50 squats 50 mountain climbers 50 crunches 50 high knees 50 cobra pushups 50 bridge glute pulses … Read More

Killer Workout

April 5, 2017 |

Circuits and Running

7 Pax worked on Abs, Arms, Legs in a circuit running a lap in between each set (which is breaking the rules at the Depot)…..:)

Our devotion to start the day: 1 Corinthians 13:13 (New Living … Read More

Birthday Party!

April 5, 2017 |

Last week was my birthday, so it got me thinking- let’s do a workout based on our Birthdays! Warm Up: Jog Around the Fountain 20 through the tunnels

Tha Thang! – 4 rounds! Exercise based on your birthdate, spell … Read More

Slow movin’ Monday

April 3, 2017 |

Thank you all for coming out this morning and enduring my recovery workout from all the yard work I did this weekend.  🙂  Loved all the new faces!!

Warm Up: 10 jumping jacks, 10 pushups (x2), jog a lap

Fast … Read More

Station to Station

April 3, 2017 |

Warm Up – IC – 10 – Jumping Jacks, Through the Tunnel, Imperial Walkers/ OYO – Arm Circles/ Indian Run

Sets of 10 each exercise until the other group “tags” you.  Repeat exercises as needed.

  • Station 1 – squats with overhead … Read More

Wednesday Workout at the Creek: Backblast

March 29, 2017 |

It was awesome to see all our runners back from the P200 and joining us for our Wednesday workout. We are all so proud of them….way to go ladies! All that hard work and training paid off. Woo hoo!!!

Conditions: … Read More