Red Dawn

October 8, 2018

Countdown to the weekend!

Warm-up Arm circles, toe touches, high knees, jog lap around parking lot Countdown Workout 10 Jumping Jacks 10 Push ups 10 Squats 10 Crab Jacks 10 […]
August 22, 2018

Mash-Up Madness

It was a Mash-Up Workout because it was a combination of parts of a WO that Steel Q’d back in May, mashed up with one I […]
May 11, 2018

A few firsts

The thang: jumping jacks-20c slow butt kickers-20c cherry pickers-20c arm circles Run to back parking lot and pair up One partner runs one way and their […]
April 20, 2018

The Quick Brown Fox Jumped Over the Lazy Dogs

Four ladies joined me for The Quick Brown fox workout. A-Star jumps B-Skier Squats C-Imperial walkers with a squat D-LBC E-Air presses F-Calf raises G-In Place […]
February 23, 2018

A little bit of everything including port-a-pottys

Jumping jacks-20c Butt kickers-20c Side to side lunges-10c Air circles-10 Jog down hill to lower parking lot 1 minute plank Mini Hiit workout High 20 seconds/Low […]
September 1, 2017

No rain to start off September

Warm-up Slow jog to back of parking lot My version of a Hiit workout: 1 minute of each Jumping jacks Butt kickers Side to Side lunges […]
November 25, 2016

Post-Thanksgiving 2016 HIIT Workout

WARM-UP:  15 in Cadence: Jumping Jacks and Butt Kickers ; 10 Push-Ups WORKOUT:  6 FiA’s joined together this morning for a High-intensity interval training (Hiit) workout […]
November 11, 2016

Veteran’s Day in Fort Mill

WARM-UP: 15 in Cadence: High Knees Driving Arms Up, Butt Kickers WORKOUT: This Veteran’s Day we completed the Marine Recon Short Card in Honor and in […]
October 28, 2016

40 Minute Improvement Workout Finale

This was the last week of our 40 minute time capped workout with weights series. There are 2 Tracks. Track One is for newer FiAs and […]
October 7, 2016

40 Minute Improvement Workout Installment 1

This was Week 1 of a 40 minute time capped workout with weights. There are 2 Tracks. Track One is for newer FiAs and Track Two […]
June 10, 2016

Plans change

I had big plans to do a complete exploration workout but then realized that the school is under some serious construction so Plan B. Warm-up Side […]
May 15, 2016

Happy FRIDAY the 13th!

Happy FRIDAY May 13th! Nothing scary here, but maybe the GIBSON HILL! *** We also ended up having 13 FIA’s… PLUS 3 NEW FIA GIRLS!*** We […]