#SWFIA

June 23, 2018

meltin’ the muffin top…yummmm muffins!

welcome…disclosure 1 lap around the soccer fields dynamic warm-up: toy soldiers, open/close the gate, squatters, swimmers, arm circles, pot stirrers Muffin top melter: (each exercises done […]
June 22, 2018

Playing with the Queen of Hearts

Another hot muggy morning, but a great turnout for SIOR.  I’ve been dealing with some medical issues, so it was great to get back into the […]
June 19, 2018

Turning Up the Heat

This was a workout inspired by Greenthumb and Cornflower which was a ladder workout starting with 100 reps and then down to 10.  It was only […]
June 12, 2018

Don’t forget our friends, Rocksanne and Rockette!

Today was a great Tuesday!! Temperatures were perfect, it didn’t rain and we had 2 FNGs!! Chicklets 2 2.0s got names tonight, H2O and Melon….watermelon! We […]
May 29, 2018

She’s got Legs…and abs

Warm up: Jumping jacks High knees Butt kicks Carioca Dynamic warmup: Toy soldiers, squatters, Open/close gate; swimmers, arm circles, pendulums Core Challenge: 50 crunches 15 push-ups […]
May 15, 2018

A whole cycle of CARDIO!!

Zombie Bride here posting on behalf of Sunflower, still having some difficulty getting her account set up. Technology!!! Ugh…. Anyways, it was a great workout tonight […]
May 9, 2018

Wildcard Wednesday: Caucus Race

When one HC turned into three for tea!  Alice in Wonderland themed workout focusing on legs and core. FNG Marci joined us too! Warmup: 10 of […]
May 8, 2018

Tour of Womble

It was a beautiful night for a tour of womble park .It wasn’t too hot nor was it too cold .All the best spots are in […]
May 5, 2018

Cinco de Muscles

The weather was beautiful to get a little celebrating in…too bad i wasnt completely prepared or else we would have had a pinata. WU: 3 laps around […]
May 1, 2018

We’re 20 on the inside – right?

When I put this workout together, 20 got stuck in my head – so that’s what we went with.  As M said, we all feel like […]
April 24, 2018

Spokes Metro Redux

Great showing from our Pax and 2.0s…. Rain seemed to hold off more or less for us on this Taco Tuesday WU: High knees, butt kicks […]
April 19, 2018

Button down shirts, belts and velcro shoes – Oh My!

Taco Tuesday took a field trip to Veteran’s Park this week.  It was great to avoid the hustle and bustle of Womble Park, have some new […]