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FiA is Females In Action | February 25, 2017

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Lexington (SC)

VQ Kettle Bells at Gridiron

February 24, 2017 |

It was Caboose’s first Q on this Unseasonably warm February day.

Warm up:  Windmills f/b IC, Imperial Walkers IC, Squats IC,  through the tunnels IC


20 seconds high intensity, 10 second rest for 4 minutes, 1 minute of cardio … Read More

40 Burpees for Burpee’s 40th!

February 24, 2017 |


What a great morning for some post workout cake!  Thank you to all my FiAs for joining me this mild morning and surprise me with some yummy Raspberry cake and coffee.  You all really know how to … Read More

The YARD gets a BEATdown by Gadget

February 24, 2017 |

From Ref-So when my Hubs needed to get one more long in before our half next weekend, I had no other choice but to back out and call my very faithful, always willing to step, go – to – leader … Read More

Pyramid Workout

February 24, 2017 |

Warm-Up – Toy Soldiers (10 IC), Arm Circles (10 IC, forwards, backwards, small, and large) , Through the Tunnel (10 IC)


After each set, run length of driveway to the rock and back.

Set 1– 50 flutter kicks, 40 … Read More

Stadium Stomp

February 23, 2017 |

Grab a partner and a kettle bell/weights and head to the stadium for an AB RIPPING/CARDIO BEAT DOWN!!



10 JJ IC


10 Jump Ropes IC

5 Burpees




Partner Up!


Top of … Read More

Hero Workout-Adam Brown

February 23, 2017 |

Hero workout

Hero workouts are in honor of a man or woman killed in the line of duty. This one is on a soldier named above Adam Brown.

Back story on Adam – Adam Brown grew up in Arkansas and … Read More

Legs, Legs, Legs

February 23, 2017 |

9 PAX came out for a Leg Beat Down this am Here’s the skinny….. WU: Side Lunge Right 30 Seconds Side Lunge Left 30 Seconds Touch Toes 30 Seconds Grab Behind Ankle 30 Seconds Arm Circles Forward Arm Circles Backward TT: … Read More

Blest Be the Tie That Binds

February 23, 2017 |

12 Early Birds came out for a full body workout this lovely morning!


WU: (30 sec. each)


Lunge to the right

Lunge to the left

Touch your toes and hold

Grab your ankles and hold

Large Arm Circles … Read More