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FiA is Females In Action | January 17, 2017

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Summerville (SC)

Elevens @ Summerville Sole

January 17, 2017 |

11 strong PAX @ Summerville Sole for a total arm & ab eleven workout. Way to work hard ladies!!

Warm up: 15 ic arm circles 15 ic large arm circles 15 ic toy soldiers 15 ic cherry pickers

The … Read More

Dora Elevator Saturday @ The Swamp

January 14, 2017 |

33 PAX including 6 FNGs joined Outlaw and myself for a Dora Elevator workout. Welcome Homey, Match, PinIt, Glaze, Siren and Swipe.

Warm up: 10 ic arm circles 10 ic toy soldiers 10 ic butt kickers 10 ic TTT … Read More

She’s Mighty Mighty… #theSwamp

January 12, 2017 |

Why do I love #theswamp???  Because we have STUFF!  Today we used bricks and blocks from the cage.  It’s been awhile since I’ve been in the cage due to the lock situation.  I’m happy to report that F3-Johnny5 added a … Read More

A Partner Mario at the #Swamp

January 12, 2017 |

“What did you do to me, Pink Cadi”?  “Why am I so sore”?  “Why do my abs hurt”?  No idea!  19 pax endured a “fun” Mario.  All exercises were with partners.  There were lots of laughs and MC.  The #Swamp … Read More

Cinder blocks, Tires and Bricks OH MY!! @Sunset

January 11, 2017 |

Welcome/Intro/Disclaimer 6PAX!! No FNG

Warm-up: elbow cross over and slow butt kicks, big arm circles, OH arm side stretch, bent over between the leg hold

The Thang:  See Picture

Cool Down Stretching 5min. Name-O-Rama Devo:  All life is an experiment. … Read More

Pyramids and Planks

January 10, 2017 |

Warm Up 15 Butt Kickers 15 Toy Soldiers 15 Arm Circles (Front and Back) 15 TTT

The Thang

Pyramid 1 – Climb the pyramid to 50 and then go back down repeating 50. 10 Burpees 20 Mtn Climbers 30 Squat … Read More

Majority Rules = RUN @ Sole

January 10, 2017 |

Welcome/Intro/Disclaimer No FNG

Warm-up: Start walking to warm up

The Thang:  Interval laps around the parking lot because half the track was blocked off.

Cool Down Stretching on your own Name-O-Rama Devotion:  Nobody’s perfect.  We all fall down.  What matters most … Read More

Baby It’s Cold Outside at #TheSwamp 8am

January 9, 2017 |

33 PAX (3 FNG) BRAVED THE COLD (32 DEGREES) TO GET BEAT DOWN BY PINK CADI, COACH, EINSTEIN AND MEGAPHONE.

WARMUP 10 JJ IC 10 HILLBILLIES IC 10 TTT IC 10 PLANK JACKS IC

THE THANG

PYRAMID 10 BURPEES 20 … Read More

Baby It’s Cold (and Rainy) Outside at #TheSwamp 6am

January 9, 2017 |

26 PAX (1 FNG) BRAVED THE COLD (37 DEGREES) AND RAIN TO GET BEAT DOWN BY PINK CADI, COACH, EINSTEIN AND MEGAPHONE.

WARMUP 10 JJ IC 10 HILLBILLIES IC 10 TTT IC 10 PLANK JACKS IC

THE THANG

PYRAMID … Read More

#Swamp full body Friday

January 6, 2017 |

Full Body Friday before the winter weather hits. Warm up led by Switchback

The Thang: Cardio: 20 Jumping Jacks, 20 Mountain Climbers and 5 Burpees

Circuit 1: 30 squats, 30 Bridges w/clams IC, 30 Merkins, 30 slow Bicycles

Cardio

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BackBlast: Causing a #ruckus 1.2.17

January 4, 2017 |

7 weirdos posted for the 1st #ruckus of 2017 and we had a heckova good time!

We started with a little tag team sandbag toss/lunge around the senior center lot. One person did the sandbag toss 1/2 around the … Read More

HumpDay Butt & Gut Toning!!

January 4, 2017 |

We got to feel parts of our butts we didn’t know existed with this workout!!

Welcome/Intro/Disclaimer 19PAX with 1 FNG!! Welcome SweetTea

Warm-up: elbow cross over and slow butt kicks, big arm circles, neck roll, OH arm side stretch, bent … Read More

20 17’s

January 3, 2017 |

20 17’s to start the New Year at Sunset!

Introduce/Disclaimer/No FNG’s

Warm Up led by Double Trifecta: Thru the tunnels, high knees and Raggedy Annes

The Thang

4 people each counted to 20 while we all held plank in whichever … Read More

Tabata Tuesday + Weights!!

January 3, 2017 |

Welcome/Intro/Disclaimer No FNG

Warm-up: elbow cross over and slow butt kicks, big arm circles, neck roll, OH arm side stretch, bent over between the leg hold

The Thang:  *Circuits were timmed 20sec exercise10sec rest and done 2x Circuit #1:   … Read More

New Year @ The Fort

January 2, 2017 |

11 strong PAX including 1 FNG @ The Fort for a New Year inspired workout. Welcome Stretch!! It’s going to be a good year.

Warm up: 10 ic arm circles 10 ic butt kicker 10 ic toy soldier 10 … Read More

Arms & Stairs @ Elevation

December 28, 2016 | | One Comment

18 PAX @ Elevation on this warm Wednesday morning. Welcome FNG, Lord Warrior. We can do hard things when we are together!!

Warm up: 10 ic arm circles 10 ic toy soldiers 10 ic Butt kickers 10 ic TTT 10 … Read More

Several ladies introduced to Johnny Cash #theSwamp

December 28, 2016 |

12 awesome ladies and two 2.0s worked their core tonight and had fun doing it!  Thanks Uno for picking up the spontaneous Co-Q!  And thanks She-Bakes for bringing your ball to make our games more fun!  It burned, burned, burned…that … Read More

Tabatas and Laps at #TheFort

December 27, 2016 |

4 committed PAX showed up and pushed it this morning to burn off some Christmas cookies. Way to rock some tabatas and laps, ladies.

WARM UP 10 squats IC 10 JJ IC 10 TTT IC

THE THANG TABATAS (2 ROUNDS … Read More

12 Days of Christmas

December 27, 2016 |

Wow! This workout was so much harder than I imagined it would be…which is awesome! It’s been 3 days and my hamstrings are still screaming from the dead lifts. Thank you Flash for helping count when I lost my ability … Read More

#Swamp Pre-Blast: 12 Days of Christmas

December 22, 2016 |

On the first day of Christmas, my true love gave to meeeeeeeeeeeeeeeeeeeeee………… Don’t you wish you knew? Join us at the Swamp tomorrow morning to find out!!!

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