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FiA is Females In Action | March 24, 2017

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Rock Hill (SC)

Run drills

March 20, 2017 |

As some of us are planning for the Bridge run and others are just starting out we all need to help us reach our full potential…hopefully this workout with help us all become better runners!!!

so its still a bit … Read More

Spring is around the corner!

March 6, 2017 |

Still a little under the weather but got to work it out!!! Perfect temperature for March 1st! My goal for today is to keep us moving, resting as little as possible!

Warm up in parking lot with Arm circles, 10 … Read More

Cold Sweat!

February 22, 2017 |

This morning turned out better than I planned for sure. I have been sick for the last few days so I had to keep my work out on the slow and steady side. So we did some weight exercises with … Read More

FIA Friday: First Q for Juice

February 20, 2017 |

Friday was my first Q since starting FIA in the fall. I appreciate all of the support I’ve received since starting this new healthy adventure.   Thank you to the ladies who came out and supported my first Q and also … Read More

Saturday AND Monday Backblasts

February 20, 2017 |

Causetwo posts aren’t necessary when you were the Q for both!

Saturday: Warmup: 10 windmills IC, 10 high knees IC, 10 big/little arm circles

Run to playground at the park

For intervals of 1 minute each: Squats, swing tucks, bench step-ups, … Read More

Little Bunny Foo Foo…

February 15, 2017 |

Wow, was it warm outside this morning!?!  I forget how much warmer 50 degrees is compared to 30, especially when the crazy person Q’ing tries to find ever set of stairs around Winthrop.  Who let her Q?!?!   😉

Four of … Read More

9 Rounds

February 7, 2017 |

Warm up:

WindMills, Strech (L, M, R), Arm Circles (Front/ Back), then jog to the covered area


9 Rounds with a lap around the parking lot between each Round

Tabata Style (50 seconds, with 10 seconds to reposition for … Read More

National Get Up day!

February 1, 2017 |

Today is National Get Up day and 10 ladies Got up early this morning to start their day!!

More importantly, February 1 reminds all of us to Get Up when we stumble. We never know when our efforts to seek a … Read More