January 3, 2018

Shedding Layers

6 Frozen FiAs started shedding layers in a tabata style workout while reminiscing to an ALL Madonna playlist.  Who knew that you could get overheated when […]
October 8, 2017

Burn shoulders, burn!

It was a beautiful, cool morning with a full moon to be at #creek for boot camp. We started with a nice workout: 10 IC JJ […]
September 12, 2017

Slip ‘n’ Slide with Irma

Warmup: arm circles jumping jacks in cadence toy soldiers in cadence   HIIT exercises (40 secs work, 20 secs rest–repeat circuit 3x with 2 mins rest […]
August 24, 2017

Finish what you start……

6 PAX (1 new PAX –Welcome Stripes!!) came out to start their (steamy) day with some Tabatas….. Quick Warm up 20 arm circles forward and backward […]
August 7, 2017

Either you run the day —Or the day runs over you.

Quick Warm up Arm Circles High Knees Knee hug stretches Off we go…. 8 Stations 4 minutes each station (45 sec on 15 rest 4X) —In […]
July 26, 2017


Another soupy morning in the midlands. 77 degrees and the sweat came fast.   Welcome/Disclaimer Warm Up: Arm Circles Toy Soldiers Squats Jog to get bricks […]
July 20, 2017

GridIron Tipsy Daiquiri Day

WARM UP (13 IC) Tangerine Toy Soldiers Raspberry Reach-Overs (Stretch Up & Over) Kiwi Kickers (Butt Kickers) Tunnel the Toilet (Thru the Tunnels) Daiquiri Dips (Tricep […]
July 8, 2017

Midlands Convergence…FIA is on FIRE

76 PAX gather for the first Midlands Convergence at Down Under. What a great way to start off the weekend, to gather together and to celebrate […]
June 26, 2017


Today was an honor to show our love and support to Rapunzel through a #goDisney4Rapunzel workout. FiA Hightower from Pawley’s Island shared this Disney workout idea […]
June 25, 2017

Capitol Punishment #sportsbrasquad Day

Today was Global #sportsbrasquad Day and 21 ladies met at 7am and ran 4 miles around downtown in their…gasp…sports bras! It was a great morning to […]
June 5, 2017

Falcons Gauntlet 6/5/17

Temperature was a miserable 73 degrees this morning with 91% humidity. But that didn’t stop us! We warmed up in the parking lot and then jogged […]
May 19, 2017

Friday #FalconsGauntlet AMRAP

Warm-up: 15 jacks in cadence, 10 high knees in cadence, 10 toy soldiers, arm circles The Thang: 5 different sets of 6 minute AMRAPS (3 exercises […]