Early Bird

September 24, 2018

First Monday Morning at #RiceRow

WARM UP (Salty)- Head roll Arm circles Side pulse Arm stretch Toe touches WORKOUT (CrabCakes) –  Tabata style, 30 seconds each (unless otherwise stated). Using the […]
November 15, 2017

Cough, Cough, Hips, Cough, Cough

5 STRONG, coughing, and cold ladies joined me this morning for a hip strengthening WO. Once we started the warm-up, I asked Flying Pig to not […]
September 6, 2017

7 to the 3rd Power (7x7x7) at The Peach Stand

13 fantastic FiAs joined me this morning for an old school run to The Peach Stand and 14 minutes of partner work. Warm Up- Tin Soldiers, […]
June 21, 2017

Birthday Games!!

It was a little misty rainy when we started and no one really wanted to get wet but being the wonderful birthday Q I made them […]
June 2, 2017


May 31st Butt kickers-20c Cherry pickers-20c Side to side lunges-10c Arm swings Run clockwise to 4/10 mile marker Jacob’s ladder (OYO) Run down, run up, 5 […]
May 10, 2017

Find Your Gratitude…Even On The Stairs

The moon was shining brightly this morning and so was my brand new headlamp. It’s the little things that get me out of bed in the […]
April 21, 2017

The Burpee Tent

WARM UP Disclaimer Right over left stretch Left over right stretch Jumping Jacks 20  mtn climbers 10  push ups 20  mtn climbers 10  push ups WORKOUT […]
April 7, 2017

A little ambitious…

I only got a chance to workout once since the P70.  Getting over being sick plus a traveling husband has made it a long week and […]
March 22, 2017

Goofing Off

This is why I keep up with all those crazy holidays that I’m sure the Fort Mill FiA’s are tired of hearing about at every workout […]
March 15, 2017

“I Can’t Feel My Face!”

9 LAYERED UP FiAs and 1 layered up FNG joined me this morning at the Early Bird WO. As we ran to Harris St. Park, I […]
January 11, 2017

Hips Don’t Lie

  It was like a heat wave this morning!  14 FiA’s joined the Early Bird fun. Today’s focus was all about strengthening our hips.  Runners often […]
December 28, 2016

HIIT the heart on this wonderful Wednesday!

Warmup: JJ, 15 IC Toy Soldiers, 10 IC Pole Legs, 10 IC 2 laps around circle The Thang: 4 exercises for 60 secs with 8 sec […]