Make it rain!
August 12, 2017
Foxtrot PB: Come to Run, Walk or Ruck
August 12, 2017

Cary is Official

  • When: 08/12/2017
  • Q: Belle and Grizzly
  • Pax: Wahoo, Sweatshop, Slinky, Java + Espresso, Valerie- Stingray (FNG), Teresa- Havana (FNG), Sir Edmund Hilary, Reality Show, Footloose, Kool Aid, Cubbie, Dewey, Ashley- Sand Dollar (FNG), Juicy Pear, Benjamin Button, Danielle- Dinglehopper (FNG), Maria- Fraulein (FNG), Dingo, Bones, Lesley- Tater (FNG) , Bagheera, El Paso, Peachtree, Tinker, Sup, Kourtney- Taz (FNG), Sarah- Sidesaddle (FNG), Mary Lou, Pep Rally, Molar Bear & Cup Check 2.0.

What a great morning for FiA Cary expansion! The sun was out, grass was wet, 98% humidity, and the forecast of rain was nowhere to be seen. AND today is Co-Q Belle’s 30th birthday!!! We had 32 pax + 1.5 2.0s for an awesome workout. Bond Park is a great place for an AO, plenty of trails, hills and fields, rock piles, and baseball fields (maybe next time). Disclaimers were provided and a quick lesson in cadence counting and we were off to the races.


Warm up-

20 Jumping Jacks/Side Straddle Hops IC (in cadence)

10 Chain Breakers IC

10 TTT (Through the Tunnel) IC


The Thang-

Pax completes continuous exercise while each Pax goes around the circle answering the getting to know you question.  Exercise is complete after all pax respond.

  • Home town/Sumo side bends
  • How you heard about FiA/Arm raises
  • Favorite college team/lunges in place (I loved the “don’t have one” responses!)

Mosey over to the large field. WAIT, STOP, rock pile sighting- I couldn’t help myself. Partner up with someone you don’t know. Grab a traveling rock from the rock pile (one per pair) and travel to the large field.

Grizzly Bear Relay- Partner 1 runs about 100 yards to the end of the field (top of the second hill) and back to Partner 2, bear crawling as far as possible.  Flap jack where Partner 2 now runs from when she ended her bear crawl to the end of the field and back to Partner 1 now bear crawling.  Flap jack until reaching the end of the field.  Once complete and waiting on remaining pax to complete the relay plank- for more challenge- push up/merkin. Modification for bear crawls- lunge.

Lunge Relay- same as Grizzly Bear Relay except substitute lunge walk for bear crawls.

Rock Relays- Partner 1 curls rock (or one arm curl for more challenge). Partner 2 runs to the 1st hill about 50 yards away and runs back to Partner 1. Flap jack for 3 total sets. Rock relay #2, Partner 1 shoulder taps (modification- tri extensions).

Burpee Lesson- for a small break we did a quick burpee lesson, a few demonstrations and a few attempts together.

  • Position 1- Jump
  • 2- Frog squat with hands directly in front of feet
  • 3- Pop feet out to push up position
  • 4- Push up
  • 5- Pop back to frog position, feet in same spot as previously
  • 6- back to start with jump

Back to the parking lot, return the rocks and circle up for abs with Belle.

First round 30 reps of each (thank you Belle for counting these for us!)

  • LBCs
  • Right leg cross
  • Right leg off the ground
  • Right leg straight up
  • LBCs
  • Left leg cross
  • Left leg off the ground
  • Left leg straight up

Then we went straight into a plank-a-rama with a twist. Each plank for one minute, then push up between the sets (that’s right not a break- a push up between minutes).

  • Front plank
  • Left arm plank
  • Right arm plank
  • Front plank
  • Reverse plank
  • Reverse crunches
  • Russian twists

We finished up with naming 8 FNGs (Yay), a sweaty snuggle and Belle took us out in prayer.


Thanks for inviting us to join today with you. In addition to pax from the Cary beta workouts and FNGs, we had pax from Charlotte, South Wake, and Raleigh. Look forward to seeing this group grow!


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