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FiA is Females In Action | April 22, 2017

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Summerville (SC)

A little bit of everything but mainly core :)

April 19, 2017 |

Welcome/Intro/Disclaimer 11 PAX!! No FNG @ #theswamp

Warm-up:  20SC each Bend & Reach                     Torso Twist                          Windmill Jumping Jacks                    Arm Circles                          Crisscross w/Butt Kicks

The Thang: Bruce Lee:  20SC / 2Reps Bicycles                       Leg Raise                    Heel Touch                 Russian Twist Reverse Crunch        … Read More

You can do anything for 60SEC!!

April 5, 2017 |

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

Warm-up:  3min *do each 20sec, repeat, no rest* Jog In Place Jumping Jacks Alt Big Arm Circles FWD Alt Big Arm Circles BWD OH Side Reach – L OH Side Reach – R … Read More

Recovery Monday Mario

April 2, 2017 |


Twist and Punch (20 IC), Cherry Pickers (30 IC), Through the Tunnel (20 IC)

The Thang:

Super Mario – Run to each corner around the Swamp

Corner 1: LBC’s (30 IC), Russian Twists (30 IC), Bridges (30 IC)

Corner … Read More

Speed Work & S-P-U-D!!

March 30, 2017 |

Welcome/Intro/Disclaimer 6 PAX!! No FNG @ #summervillesole

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

Be Careful What You Wish For…

March 28, 2017 |

The Skinny has it that PAX want some new stuff and harder workouts, so lets give them what they ask for!!  Thank you F3 Lexicon 😉 Welcome/Intro/Disclaimer 11 PAX!! No FNG @ #summervillesole

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

Some women are the fire!

March 27, 2017 |

RuckUs 3/27

Beautiful night for a Ring of Fire @RuckUs! 6 HOT PAX got down and dirty! Blessed to see you all tonight, especially Mrs. Flossie who just finished her Palmetto 200!!

Warm up: Imperial walkers high knees Arm circles … Read More

Go For It!

March 25, 2017 |

10 awesome FIAs came out to Summer’s Corner to Go For it! We did a Mario style workout in honor of our Palmetto girls!

The warm up:

20IC arm circles

20IC high knees

15in monkey jumpers

The Thang:

Run the … Read More

BackBlast: I don’t always Q at 6am…

March 25, 2017 |

but when I do it’s probably because everyone else was running the P200/P70. Open spot on the Q sheet meant Outlaw got up early for B2B Q’s at #theswamp this morning. It’s always awesome to see the early bird girls … Read More