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FiA is Females In Action | February 25, 2017

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Summerville (SC)

Mash Up!!

February 25, 2017 |

Welcome/Intro/Disclaimer 8PAX!! No FNG @ #theswamp

Warm-up:  Crisscross Arms w/Butt Kicks, Wide Stance side pivot w/wrist rotate & side reach, Torso Twist, Jumping Jacks

The Thang: Toe Tap Crunch                 15IC Heel Taps                           15IC Leg Raises                          15IC Single Leg Over Crunch      10IC … Read More

Funday Friday Core & Coordination!!

February 24, 2017 |

Welcome/Intro/Disclaimer 8 PAX!! No FNG @ #theswamp

Warm-up:  Crisscross Arms w/Butt Kicks, Wide Stance side pivot w/wrist rotate & side reach, Torso Twist, Toy Soldiers, Jumping Jacks

The Thang: Toe Tap Crunch        15IC Big Girl Sit-Ups          15IC Leg Lifts                       … Read More

Runners, Walkers & Weights!! All are welcome!!

February 23, 2017 |

Welcome/Intro/Disclaimer 8 PAX!! No FNG @ #summervillesole

Warm-up: 5 min on your own.

The Thang:  Runners worked their own program.  Salsa did a weighted workout.

Cool Down: 5min stretching on your own. Name-O-Rama Devotion:  It does not matter how slowly … Read More

Duck…Duck…SQUAT/Goose?!?! & SOGA

February 22, 2017 |

Welcome/Intro/Disclaimer 19 PAX (2, 2.0)!! 3 FNG @ #sunset WELCOME:  HomeRun, BigDog, Sprinter!!

Warm-up:  Crisscross Arms w/Butt Kicks, Wide Stance side pivot w/wrist rotate & side reach, Torso Twist, Bend & Reach, Jumping Jacks, Toy Soldiers

The Thang:  Like the … Read More

1000 Reps/sprints Supermario

February 20, 2017 |

 8 pax joined me for something a little different

Warm-up: Run to feild behind tennis courts, TTT 20 IC, 20 Jumping Jax IC,

The Thang:

(25 reps of each)

  1. Sqauts
  2. Tricep Dips
  3. LBC’S
  4. Push-ups
  5. Mountain climbers         … Read More

Cardio/Strength Circuits #TheFort

February 16, 2017 |

5 PAX braved the frigid temps for a cardio/strength beat down. Great work this morning ladies!

WARM UP 10 squats IC 10 toy soldiers IC 10 JJ IC

THE THANG

CARDIO 20 JUMPING JACKS 20 MOUNTAIN CLIMBERS 10 BURPEES RUN … Read More

New and Different stuff Army PRT & mini SOGA!!

February 15, 2017 |

I’m in the Army National Guard so I brought the Army PRT (Physical Readiness Training) as our workout for the morning!!  Nothing too difficult but definitely different!!

Welcome/Intro/Disclaimer 9 PAX!! No FNG @ #theswamp

Warm-up: Bend & Reach       … Read More

2FER TUESDAY @Summerville Sole

February 14, 2017 |

2FER TUESDAY 2 exercises with weights. 14 Awesome PAX- Workout and Running

Warm up:

10 IC Butt kickers

15 IC Toy Soldiers

20 IC Thru the tunnel

The Thang: PAX choice weights or body weight

20x Plank /row alt arms*

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