September 25, 2018

9/25 Rebel Run Backblast

Great turnout this morning, I think the cooler temps helped. Plus, we have lots of South Charlotte FiAs participating in the Charlotte Marathon Relay, so training […]
September 24, 2018

9/25 Rebel Run Preblast

Join me at Rebel Run for 3 or 4 miles – running or rucking. The sun is rising later and later, so make sure to bring […]
July 20, 2018

PB: WWM – the Awesome Route Edition

I have the Q for WWM tomorrow!  Hopefully, a little something for everyone.  Routes have not made it from my mind to reality just yet, but […]
May 5, 2018

Seis de Mayo Foxtrot Preblast

Happy Cinco de Mayo! I hope to see lots of smiling faces tomorrow morning at Foxtrot. Lots of options- tres, cuatro, cinco, seis, and siete (if […]
July 31, 2017

Looks Like You’re A Runner

“I am not a runner!”, is the statement I hear more than any other.  Well today 8 PAX became runners and didn’t even realize it was happening. […]
June 15, 2017

Speed Work and Tick Tack Toe!!

Welcome/Intro/Disclaimer 8 PAX!! No FNG @ #SummervilleSole Warm-up: Knee Pull, Running Man, Imperial Walker Kick, Hacky-Sack, Hip Flexor, Leg Flexor, Leg Extensor, Plantar Flexor, Hip Extensor (from this link) […]
April 27, 2017

Speed Work & 4 Corners & Tick Tack Toe!!

Welcome/Intro/Disclaimer 7 PAX!! No FNG @ #summervillesole Warm-up:  Happy Ankle (up/down/circle) Running Man (each side)                  10IC each side Slow Imperial Walker Kicks               10IC Jumping Jacks   […]
March 30, 2017

Speed Work & S-P-U-D!!

Welcome/Intro/Disclaimer 6 PAX!! No FNG @ #summervillesole Warm-up:  Happy Ankle (up/down/circle) Hacky Sack                           […]
March 3, 2017

WWM- New to the Run Q PB

Heyyy Runners!! Sangria has the Q at WWM tomorrow- watch out!!! I will have 5, 7, 9, and 10 mile options tomorrow!! If you need more […]
January 19, 2017

Run or Walk, just keep moving!!

Welcome/Intro/Disclaimer 9PAX!! No FNG @ Summerville Sole Warm-up: Start walking to warm up The Thang: Everyone did their own thing:  intervals, walk, run, speed training etc. […]
May 16, 2016

Pre Blast Rebel Run..Let’s Explore..

Rebels…Let’s go exploring. There is a 3 mile/ 3.63 mile/ 4.25 mile options. See you ladies at 5:10 AM for routes. WE launch at 5:15 am […]
April 21, 2016

BB: Back to Bandit

This morning 14 FiAs hit the streets for the monthly Bandit run – April edition. I can best encapsulate the morning with a quote from a […]