August 29, 2017

Can you help us launch Goose Creek, SC?!?!

Hello lovely ladies of FiA!! We are in the process of launching Goose Creek, SC and are in search of Q(s) for our third launch workout […]
August 26, 2017

Goose Creek, SC Launch #1!!

FiA love, support and spirit was definitely felt this morning!!  “We are FiA Goose Creek!!!”  *Loud cheers!!*  Welcome/Intro/Disclaimer 49 PAX!! Breakdown: 14 Summerville PAX, 11 Goose Creek […]
June 29, 2017

Q School LKN Preblast – It Will Be Fun

What time is it?!?!?!  It’s Q SCHOOL TIME!!!! Are you scared the workout won’t be “tough” enough? Nervous about the timing (both going too long or […]
May 27, 2017


**Attention All South Charlotte FiA’s (including Waxhaw)** If you’re in town, we hope you will join us on Memorial Day at 6:30am for a 1hr Bootcamp at […]
March 24, 2017

Butts and Gutts

Warmup: Jumping Jacks (20 IC), Toy Soldier (10 IC), Triple Touch (10 IC), Windmills (10 IC), Arm Circles (10 IC-both ways)   The Thang: Sumo Squat- […]
November 7, 2016

Sprinting and Such

Six FiA’s joined me for my first Q in months! We moved quick to stay warm! Warmup: Cherry pickers IC, Tin soldiers IC, Arm Circles, Stretching […]
September 15, 2016

String of Pearls at House of Pain 9/15/16

It was a beautiful morning with a nice breeze to take on a string of pearls(stations) at House of Pain. I told the PAX we would […]
September 12, 2016

Harbison 50k Pre-Blast

Do you like to run? Have you ever thought about completing a trail ultra-marathon? Here is your chance to race one of the southeast’s most popular […]
August 31, 2016

Bikini Body Kettlebells

Warm Up: 30 High Knees, 10 3-tap in cadence, 10 arm circles in cadence each way, 30 Butt Kickers   Kettlebell Squat 15x Kettlebell Halo 10x […]
August 30, 2016

Miracle Challenge: Get Fit. Help Kids.

When: September 1 – September 27, 2016 Calling ALL F3 and FiA in Lexington, Lake Murray and Columbia. Let’s channel our competitive spirits and show up […]
August 25, 2016

AMRAPs and Abs at House of Pain 8/25/16

Remember that awesome weather we had Tuesday? Yeah me neither because I slept in and it has been just as muggy and hot every day since. […]
August 8, 2016

Limited running on an Aussie q?!

oh you read that header right! We ran less than a mile on a Saturday! That almost NEVER happens, don’t get used to it. I found […]