October 15, 2018

Big Red does Q School

Big Red launches about a month ago so we thought it was time for Q School. To save everyone some time and really show some of […]
October 15, 2018

Cards, Abs and Thighs (Oh, my!)

Fia Roanoke’s first Roanoke member led Q and my V-Q!  The weather was finally cool and the clouds were majestic, helping us through those tough ab […]
October 15, 2018

Repect-Ables Representin’ !!!

The Thang: Our work out today will consist of first the 11 count with 2 different exercises, a wee HIIT strength exercises and focus a little […]
October 13, 2018

My Flexible Pants

Superwoman Saturday Fall has set in here in Hampton Roads, Virginia. There was a nip in the air and clouds in the sky… a bit of […]
October 10, 2018


The Thang: This is a wee combination of a lap/cardio/strength – all over body work out. First workout has 3 Circuits we start with the cardio […]
October 5, 2018

“My Two Favorite Exercises… In… A… Row…”

This morning 7 PAX got their sweat on down at Gator Bait. Here’s how it went down… Warm-Up  Lunge Forward with Torso Twist Stretch  (2 Minutes) […]
October 5, 2018

Warrior Wednesday

My creative juices aren’t flowing, so here’s what went down. Warm up 10 toy soldiers IC 5 inch worms OYO 10 arm circles forward and back […]
October 1, 2018

Roanoke Launch Day 2: A Flight Path in the Mountains

Howdy ladies, it’s great to be back. This Saturday, Hampton Roads had the pleasure to help re-launch another VA region, this time in the mountains! 2 […]
October 1, 2018

“Let Them Eat Cake” !!!

Warm Up   2 laps around small tennis court – 10 arm circles (FWD & Back) – 10 toy soldiers   1st Exercise – DORA 50 […]
October 1, 2018

Super Woman Saturday

This will be a fun game today. We will be doing Never have I ever. We will be playing this one in sections and travel with […]
September 28, 2018

Paula Deen’s Birthday Bash

Today we are celebrating Paula Deen’s 40th Birthday so all the exercises add up to 30. Some exercises will be 40 seconds long and others will […]
September 25, 2018

FiA Roanoke Launch 09-22-2018 “Flight Path”

Four Fia Greensboro strong travelled to the beautiful Blue Ridge Mountains for Fia Roanoke’s launch 2.0.  We were greeted with a beautiful fall-ish morning with fog […]