September 25, 2018

9/25 Rebel Run Backblast

Great turnout this morning, I think the cooler temps helped. Plus, we have lots of South Charlotte FiAs participating in the Charlotte Marathon Relay, so training […]
September 24, 2018

9/25 Rebel Run Preblast

Join me at Rebel Run for 3 or 4 miles – running or rucking. The sun is rising later and later, so make sure to bring […]
September 21, 2018

Fresh start Monday!

Most of us have been stuck in the house due to the storm so we were ready to work hard! Warm up high knees, jumping jacks, […]
May 5, 2018

Seis de Mayo Foxtrot Preblast

Happy Cinco de Mayo! I hope to see lots of smiling faces tomorrow morning at Foxtrot. Lots of options- tres, cuatro, cinco, seis, and siete (if […]
April 19, 2018

Suicide Squad

Seven lovely ladies joined me this warmer morning for a killer suicides workout.  Six of us ran 3.5-4 miles before FiA because we just like punishment.  […]
March 31, 2018


I rolled up to an empty parking lot about 7 minutes before the workout was to begin. Van Gogh joined me shortly after and I thought […]
January 13, 2018

The Fox and the Hound

FiA Fort Mill Event- The Fox and the Hound Saturday, February 3rd at 6 A.M. Start: Tega Cay Elementary School Finish: Walter Elisha Park FiA Fort […]
September 7, 2017

Get your steps in before Irma comes!!

Welcome/Intro/Disclaimer 10 PAX!! No FNG @ #ThePond The Skinny:  Chatter to make sure everyone has a plan and is ready if Irma comes our way.  Prayers […]
July 31, 2017

Looks Like You’re A Runner

“I am not a runner!”, is the statement I hear more than any other.  Well today 8 PAX became runners and didn’t even realize it was happening. […]
July 19, 2017

Full Body Tire Workout

Warm-up: high-knees, pretend-jump rope then stretches 1st (Partner) Workout: One partner runs a lap while the other does a tire exercise then switch. Tire exercises include […]
July 12, 2017

Comet backblast – 200 reps and 2.5 miles

5 lucky ladies joined me this morning for a good old fashioned Comet grinder.  We started with a quick warmup ( cause we really weren’t going […]
June 15, 2017

Speed Work and Tick Tack Toe!!

Welcome/Intro/Disclaimer 8 PAX!! No FNG @ #SummervilleSole Warm-up: Knee Pull, Running Man, Imperial Walker Kick, Hacky-Sack, Hip Flexor, Leg Flexor, Leg Extensor, Plantar Flexor, Hip Extensor (from this link) […]