Image Image Image Image Image Image Image Image Image Image

FiA is Females In Action | April 30, 2017

Scroll to top


backblasts (FL)

A Mile of Fun

April 25, 2017 |


Warm Up:

Windmills – 20

Arm circles: Front & Back – 10e

Neck Circles: Right & Left – 10e

Touch Toes: Straight & V – 10 sec e


TRACK: Run: ½ lap outside lane, then stop:


Read More

Throwin’ deuces backblast

April 20, 2017 |

For our two year anniversary, we had a great crowd who suffered through all things TWO. They were even willing to pose for a sweaty pic while throwin’ deuces!


20 Gomers

20 Slow Butt Kicks

20 High Knees

Read More

FiATallahassee Two Year Anniversary Preblast

April 19, 2017 |

Tomorrow is our two year anniversary! To celebrate, we’ll be doing our very first Q….a two by two workout! We’d love to have all of you come out to celebrate by sweating together! See you tomorrow!

Read More

Tuesday Arms

April 4, 2017 |

The Thang:

Set 1= 30 crunches, 20 leg lifts x2, 30 second plank, 30 crunches, 20 leg lifts, 30 second plank, 10 plank up’s, 10 second plank, 30 mountain climbers.

Set 2= Run on pad from tire to end of … Read More

Pyramid Modification Backblast

March 30, 2017 |

So, I may have over shot it when I planned this morning’s pyramid workout. We quickly realized it in the midst of the dreaded bear crawls, and “modified as necessary!” Our pyramid became a plateau with one spike.

I don’t … Read More

Basic Training

March 28, 2017 |

It was a small and intimate group this morning, a few laughs and just a little love and hate.  All in the spirit of a 5:25a workout!   Are the rest of you still recovering from Spring Break??  You better be … Read More

Love to Hate the Q Backblast

March 9, 2017 |

To finish up the week where we seemed to love to hate the Q, I offered a painful squat, run, burpee combo and more.

Warm Up:

20 jumping jacks

10 Gomers (windmills)

The Thang:

30 squats, run to third cone … Read More

Spring break arms

March 7, 2017 |

The Thang:

Warm up-Shake and Bake around the track

Set 1

At Stadium: Groups of 3, Rotate 3 times.

  1. Person 1- Run up stairs, lunge across to next set of stairs, run down stairs.
  2. Person 2-Walking push-ups across bleacher … Read More