#bettertogether #fiastrong

May 20, 2019

Balls of Fury!

5 PAX at AO The Hideout this warm summer morning. We had a great workout using our Balls Of Fury. The work out is a pretty […]
May 20, 2019

Sharknado round 2

An incredible group of ladies showed up on a beautiful Thursday morning for our second round (in 2019) of Sharknado. We started with some stretches and […]
May 13, 2019

Trial and Error

5 PAX joined me for a perfectly beautifully breezy Monday workout. Thanks Gun Show from FiA Raleigh Warm Up: Jog to the cul-de-sac.  10 jumping jacks […]
May 13, 2019

Lions Den Backblast – Welcome “Ramsey!”

Without knowing if it would rain or not I had a tough time deciding what to keep and what to modify in this workout. Thankfully it […]
May 13, 2019

Climbing the Strength Pyramid

  FiA Welcome and disclaimer Warm up with plank Hokey Pokey We climbed this strength pyramid and ended with and abdominal finisher that included 1 minute […]
May 10, 2019

Fia/F3 – May The Fourth Be With You – 5K

  36 PAX came out for our 1st ever FiA/F3 May the Fourth Be With You Family 5K!  All of the FiA/F3 PAX and their families […]
May 10, 2019

7 Minutes in Heaven at DU

It was fitting we had 7 PAX for a 7 Minutes in Heaven traveling AMRAP.  After a quick warm up we did The Thang Run to […]
May 9, 2019

Lt. Dans Twice??? Yeah Buddy!

10 PAX strong at #TOT this morning for a F3 inspired workout. These ladies were awesome and such troopers with everything I threw at them. Always […]
May 8, 2019

“Q Party”

Seven lovely Pax teamed up to get stronger this morning. Unfortunately, our Q was not feeling well so we all took the Q for today’s workout, […]
May 8, 2019

Day 128 of 2019

Warm up: 10 each JJ TS Arm circles Thru tunnel Jog lap Ex-A-Cise: Blue= burpee Yellow = push ups Red= lunges Pink = crunches Cherry pick […]
May 6, 2019


10 PAX joined me bright and early at Foxtrot Thursday morning for a Whirlpool beat down! Warm UP: Silly Sprints Each PAX drew 1 card at […]
May 4, 2019

Martha’s Marine Mayhem (Wk 2 Cville launch)

Week 2 of FiA Charlottesville launch! Oorah from FiA Alexandria here. Honored to get to Q. The Pax met up at Martha’s Mayhem and wasted no […]