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FiA is Females In Action | March 24, 2017

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Summerville (SC)

Happy Birthday Tipsy Respect!!

March 22, 2017 |

Since its Tipsy’s 50th Birthday we spelt out:  TIPSY RESPECT HAPPY BIRTHDAY Welcome/Intro/Disclaimer 15 PAX!! NoFNG @ #theswamp

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

The … Read More

Saturday @theSwamp

March 20, 2017 |

6 lovely ladies and 1 2.0 came out for a total F3 inspired beatdown. Disclaimer and WU TTT and LBAC then to Happy Jacks 10 sets

to the wall: 20 Australian Mountain climbers 20 Donkey Kicks 20 Hipslaps 20 Boxcutters … Read More

How lucky do you feel?!

March 17, 2017 |

Welcome/Intro/Disclaimer 10 PAX!! No FNG @ #theswamp

Warm-up:  Crisscross Arms w/Butt Kicks, Torso Twist, Toy Soldiers, Jumping Jacks

The Thang: S – Squat Jumps                           17SC A – Arm Circles FWD/BWD      17IC each way I – Imperial Walker                     17IC … Read More

And then there was 3?!

March 15, 2017 |

At first it was just me…SO I started the workout anyways!  About 10-15min in 2 more FiA’s showed up!! So we worked out!! 🙂

Welcome/Intro/Disclaimer 3 PAX!! No FNG @ #sunset

Warm-up:  Crisscross Arms w/Butt Kicks, Wide Stance side pivot … Read More

Weight work without weights???

March 15, 2017 |

disclaimer and warmup 30 seconds of each then repeat JJ windmill butt kickers handstands or plank high knees squat to toy soldier lunge to knee up

couldn’t get bricks…grrrrr so lap around parking lot and squat while we tried and … Read More

Taking the Elevator at #theFort!

March 13, 2017 |

Taking the Elevator @ #theFort March 13, 2017

Warm Up 15 IC: High Knees Butt Kickers Arm Circles TTT

The Thang: 5 Floors of Elevator stops

ARMS: 10 Shoulder Press 20 Tricep Overhead 30 Elbow Kisses 40 Bent Over Rows … Read More

Speed Work & SPUD!!

March 9, 2017 |

Welcome/Intro/Disclaimer 13 PAX!! No FNG @ #summervillesole

Warm-up:  Happy Ankle (up/down/circle) Hacky Sack                                        10IC Slow Imperial Walkers                        10IC Slow Imperial Walker … Read More

Time Ladder @ The Fort

March 6, 2017 |

20 very strong PAX joined me @ The Fort for a very fun and challenging time ladder. I was sore before I got into the car. That’s a good sign, right?

Warm Up: 10 ic little arm circles (front/back) 5 … Read More