FiA Fort Mill

December 17, 2018

Running Advent Challenge Day

Fort Mill Fia’s and enthusiasts nation wide are deep in the middle of what we call Running Advent. A fun challenge where we started on December […]
October 22, 2018

Summer is over……Brrrr

It was a brisk 37 degrees when we started our workout – summer is definitely over – but once we started moving, it wasn’t too bad.  […]
October 15, 2018

Booty Wurk

Great start to a Monday with a “station” tabata workout.  1 minute per station with 10 second rest in between, and some good tunes.  Crazy how […]
October 1, 2018

Q? Q? anyone?anyone?

No Q no Problem! We jumped right in with a warm up to the church on the corner. Once at the church we did an easy […]
September 5, 2018

You learn something new every day

Another hot and humid start to the day, but that didn’t stop us from completing our Walk-Our-Way-Down-the-Ladder-Wednesday-Workout.  Still being fairly new to q-ing, I struggled a […]
August 27, 2018

Humidty helps prevent wrinkles right!?!

We had 7 pax on this moderately humid morning with 4 stations where we targeted different areas of our bodies from head-to-toe. WARM UP Squat w/Arm […]
August 24, 2018

Roll the dice for a 911 Apple Watch emergency

It was a cool morning with 7 Ladies bringing it 💪🏻. We missed some ladies and Globetrotter was one, but she sent her dice for a […]
August 10, 2018

Sweet BUTT Sassy

We worked on butt exercises this morning but because of the August jumping jack challenge, every 4 minutes we stopped and did 50 jumping jacks. We […]
August 3, 2018

“I thought you brought us cake”….nope – just cornhole bags ;-)

WARMUP: Each exercise count 20 in cadence: Side Stretches – Arm Reach Over Head w/Opposite Leg/Toe Tap Jumping Jacks Slow Butt Kickers Cherry Pickers Run to […]
July 25, 2018

Sweaty but Goodie 007

Started with a slow jog up to the first parking lot at the top of hill. Warm up: *Tummy tucked whole workout* Shoulder rolls Forward arm […]
July 20, 2018

Waist Not Want Not

Warm up: 20 Jumping jacks and windmills in cadence, 10 Tin soldiers, 10 cherry pickers in cadence, hip circles Run to lower lot Waist workout- 1 […]
July 11, 2018

5,4,3,2,1 Queen of the Hill

9 Pax were at the Mill workout woohoo! Warmup: 20 Windmills, butt kickers, cherry pickers This workout we did 5,4,3,2,1 at each new location 5 push […]