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FiA is Females In Action | January 17, 2017

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Lake Murray (SC)

Political Incorrectness

January 16, 2017 |

Thank you to the 8 PAXs who came out and let me indulge my inner (maybe not so inner) political nerd!  I teach American Government and am taking a group of students to the Inauguration later this week so this … Read More

MLK Ladder

January 16, 2017 |

Warm up:  10 imperial walkers in cadence, 10 jumping jacks in cadence, 10 windmills in cadence, 10 through the tunnels in cadence,

The thang:

6 stations total, 1 for each exercise:  mt climbers, bicycle crunches, overhead press, bicep curls, squats … Read More

15 For Martin Luther King!

January 16, 2017 |

7 PAX came out to sweat in January and honor MLK’s actual birthday with 15 reps.

Warm up: 10 TTT (IC), arm circles (10 front and 10 back), Indian run to end of lot and back

The workout:

15 pushups, … Read More

Muscle-Building Monday!

January 16, 2017 |

6 ladies met me at the Wolf Den this morning for a dumbbell circuit workout!


15 JJ IC

30 seconds High Knees

Arm Swings Fwd and Back – 10

30 sec Skaters

Arm Circles 10 Fwd 10 Back

THE … Read More

Roll the Dice Workout

January 13, 2017 |

Warm up

25 Through the Tunnel

20 Arm Circles Backwards and Forwards

20 Toy Soldiers

The Thang

Roll a 2 = 100 Jumping Jacks

Roll a 3 = 30 Lunges (15 on each side)

Roll a 4 =30 High Knees … Read More

Heads OR Tails

January 13, 2017 |

Warm Up Lap around Bachman Court to get our blood flowing./ TTT in cadence (15) 15 Toy Soldiers 15 arm circles each way

The Thang Each PAX flipped a coin, and then I let them know what the workout was … Read More

I heart the 80’s!

January 13, 2017 |

3 faithful pax showed up to get the weekend started early with an 80’s Misty Malibu inspired workout!

Warm Up – Take On Me, A-ha: Jumping Jacks,High Knees,Butt Kickers, Arm Circles, Toy Soldiers x10 repeat until song is over

Brass … Read More

BB Vixens Den Lake Murray FIA

January 11, 2017 |

Warmup 15 in cadence: jump rope, thru the tunnel, high knees, arm circles (15 each side), side knees

Song&Section Workout

Song 1: bicep curls & overhead presses

Song 2: Side lunges, jump squats, plank at end

Song 3: tricep kickbacks, … Read More

How do you earn a Polar Patch (virtual) ?—-You show up!

January 9, 2017 |

6 pax came out in the 20 something degree weather  to earn bragging rights for the virtual polar patch.


Isaiah 40:29-31

“He gives power to the faint, abundant strength to the weak. Though young men faint and grow weary, and … Read More

Hard Work

January 6, 2017 |

Warm Up: Jog a lap, Arm circles, Alt. Lunges, Thru the Tunnel – 10cad

Circuit 1: sprint driveway, jog back, push ups x12

Circuit 2: sprint driveway, jog back, squats x12

Circuit 3: sprint driveway, jog back, lunges x12 (each)

Read More

Union Depot

January 4, 2017 |

Exercise without rain!! Yay!  This workout was intervals of the following:

Cardio – 1 Minute Each

  • Jog in Place
  • High Knees
  • Figure Skaters
  • Mountain Climbers

Abs and Core – 1 Minute Each

  • Straight Leg Crunches
  • Side Crunches, … Read More

UNO – and Post-Holiday Homecoming!

January 4, 2017 |

FINALLY, for the first time in weeks, there were 11 ladies working out together this morning at the Wolf Den! We played 5 rounds of UNO- bootcamp edition – and for the last round, everyone got to choose ANY exercise … Read More

Don’t make exercise a half-hearted endeavor! Set goals, create a plan, and then execute it.

January 3, 2017 |

5 pax came out in the rain  to begin the New Year with Full Blast Tabatas’


Corinthians 9:26-27

“Thus I do not run aimlessly; I do not fight as if I were shadowboxing. No, I drive my body and train … Read More

3-peat Tabata Circuits

January 2, 2017 |

Three strong PAX took shelter at the picnic table area at #TheCreek for a 3-peat Tabata Circuit.

Conditions: 53 degrees with a lot of rain




Quick mosey to the picnic shelter while dodging (or not so much) … Read More

The 2017 Workout

January 2, 2017 |

It was a rainy morning, but that didn’t keep us from getting better together. We found some reprieve from the rain under the overhang at Holland Hall.

Warmup Run in Place High Knees Butt Kickers Thru the Tunnel

The ThangRead More

Counting down the New Year at THEAlternative

December 31, 2016 |

18 ladies joined me this morning for a chilly and challenging countdown to end 2016. It was about 32 degrees, clear and cloudy, but no wind. It was cold, but man-oh-man did we warm up fast! Several ladies were peeling … Read More

Ups and Downs of 2016

December 28, 2016 |

Dynamic Warm Up: walking high knees, walking butt-kickers, toy soldiers, walking figure 4, arm circles, arm hugs

Workout: Circuit exercises at top of hill: 15 # kettle bell swings, bicep curls, upright rows, overhead press, tricept extensions (all previous with … Read More

Countdown to New Years at Vixen’s Den

December 28, 2016 |

Dec. 28 Countdown

Warm Up

25 Jumping Jacks

20 High Knees

15 Through the Tunnel

15 Cherry Pickers

5 Arm Circles (Front, then Back)

1 Lap around the Parking Lot


Round 1 – Repeat 2x

10 Squat Jumps

9 … Read More

Christmas Cookie Crusher

December 27, 2016 |

Christmas Cookie Crusher Warm Up: 1 lap 10 jumping jacks 10 windmill toe touches 10 pushups 10 Frankensteins Round 1: 10 lateral arm raises (each arm) 20 squats 10 diamond pushups 20 V-ups 1 lap Round 2: 20 heel touches … Read More

Oooooohhhh What’s Another 12 Days

December 21, 2016 |

3 Pax met at #TheCreek for another 12 days of Christmas inspired workout.


Conditions: 30 degrees with Frozen Fog

Warm -up

Imperial Walkers 12 IC

Toy Soldiers 12 IC

Jumping Jacks 12 IC

Run big lap around parking lot

Read More