May 14, 2018

Kamikaze- Explorer version

It was a warm 70 degrees, and 12 PAX came out to get better together.  Thanks to F3 Turning Point for this Kamikaze inspired routine. Warm-Up: […]
March 14, 2018

Exploring Pi Day

Warm Up: When you think of Pi, you think 3.14 Here are 3 exercises in 14 reps. 14 IC Windmills (because they go in circles) 14 […]
September 25, 2017

Wild Card Monday

conditions: clear, breezy but quickly became little humid warm up: 12 FIA hugs, 16 heel riases, 20 arms circles fowards and backwards, 5 inch worms the […]
October 19, 2016

Blocks for Slugger

Warmup for 1 minute  Jump rope in place  Arm swings  Elbow-knee touches  Hip flexor lunge stretch 30 sec each side  Lower back and hamstring stretch 30 […]
September 28, 2016

Cinder Block Wednesday

We had 10 PAX come out for an intense workout this morning with cinder blocks. Warmup for 1 minute each run in place,  squat jump, mountain climbers, and burpees  Warmup […]
August 22, 2016

Olympic Medal Count Workout…Gold, Silver and Bronze

Attention!! You may now return to your regularly scheduled life now that the Olympics are over. It was an awesome 2 weeks of viewing some spectacular athleticism […]
July 14, 2016

Christmas in July- What “gift” will you pick?

I’ve seen a lot of fun Christmas in July backblasts this week. I also couldn’t resist doing a Christmas In July workout to help us “cool off” with these record […]
March 13, 2016

Chasing the FiA Rainbow

The conditions were great as the PAX arrived at FoD for a St. Patrick’s Day kick off workout. I (Ref) had led a FiA/F3 family workout […]
March 9, 2016

Luck of the Irish Trivia Workout

Since we had so much fun with the Christmas movie trivia workout in December, I thought it would be fun to test our St. Patrick’s Day […]
February 27, 2016

Time flies when you are having FUN!

10 PAX showed up for an (unplanned) extended workout at Midway this morning. We started at 7:45 sharp and checked our watches and it was after […]
February 1, 2016

First things First

What a surprise to have 16 ladies show up at Field of Dreams this morning!  Even better, we had 3 FNG’s and one of them brought Ref […]