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FiA is Females In Action | January 17, 2017

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Tallahassee (FL)

Killer Circuit

January 12, 2017 |

We enjoyed an AWESOME morning running laps through the clouds (aka fog).  Loved to see FNG Kandie return – AND – we welcomed 2 newbies: FNG Rose and FNG Amy.


10 Windmills

Jog, 1 Lap

3 sets of … Read More

How many burpees!?! Backblast

January 11, 2017 |

This dirty dozen pyramid was exhausting, especially after weeks away for the break. One PAX asked, “How many burpees was that?”

(This 12 days of Christmas workout was borrowed and adapted from another FiA group. Thank you!)

Here’s the THANG:

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Christmas Tree Backblast

December 20, 2016 |

It was a damp and cold morning at the den. Cones were set up in the shape of a Christmas tree (see pic). At each cone, there were instructions for what exercise to complete. While the first few PAX started … Read More

10 x 10 x 10 Backblast

December 14, 2016 |

Warmup Gomers, 30 jumping jacks Workout 3 sets of 10 exercise (45 seconds each with 15 seconds rest between exercises) 1. Squat jumps 2. Skaters 3. Push-ups 4. Side plank- left 5. Side plank- right 6. Lunges- left 7. Lunges- … Read More

Bikinis in Winter?

December 7, 2016 |

After being sick for a few weeks, I decided to Q Tuesday with a repeat of our bikini prep workout. It’s never too early to prepare for Spring Break, right? For Thursday, be sure to bring weights!

Jog one lap

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The Dirty Thirty

November 29, 2016 |

Yeah, RAIN this AM.  I thought I was going to be by myself, but I was WRONG!!

The THANG (stolen from Google):

We finished with PAX Choice of Abs, each x 20:

Butt up


Heel touch


Flutter … Read More

Wacky Tabata workout

November 22, 2016 |

A small group of us braved the very chilly morning. I’m calling it the Wacky Tabata Workout because I set up the tabata backwards, ha (next time I’ll set it up and check behind myself). We made the best of … Read More

Almost a Coffee Break…..

November 17, 2016 |

Had a lot of laughs this AM…. That is after we decided to stick with it and work out, instead of heading to the coffee shop….

Here is the THANG:

Windmills x 20

Arm & Neck circles

Jumping Jacks x … Read More

Jack-o-what?!? backblast

November 10, 2016 |

Okay. I admit it. I am trying to get rid of pumpkins. The four ladies that joined me this morning were total troopers as we worked out with the pumpkins. Bonus was that everyone got to take two pumpkins home!

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We’re All in Planks Together Backblast

November 8, 2016 |

For election day, we had a “We the People” 2.0 Workout. There were five cones on five different tennis courts. Each cone had five exercises. One PAX would run to cone and pull a card, while we planked. See the … Read More


November 4, 2016 |

I’m pretty sure everyone stayed up to watch the Cubs win, so we only had 4 at our 11-3-16 workout on Thursday!

Warm up w/Gomers

The Thang:

Elevens with sumo squats and standing obliques

3 Rounds of Bearmuda Triangles (yes, … Read More


The Ripper

November 1, 2016 |

WHOA…..  where are all of our Posts??    I am very disappointed that I forgot to take a pick of all of wearing our new FiA Gear this AM.    So proud of the logo (both of them) and this group of … Read More

Kind of a Circuit

October 11, 2016 |

Thirteen of us came out this morning to work with weights, Niiiiice!

Love, Love, Love the weather, it was making us feisty and asking for more reps! 🙂

The Thang:

Warm Up – One lap

Went all the way though twice with … Read More

Hammertime Circuit Workout

October 4, 2016 |

It was pleasant out this morning, the breeze was nice!  There were 10 of us today, way to go ladies!

Warm Up:  Elbow to knees, Jumping Jacks & Arm Circles both directions and Windmills

The Thang:

Circuit 1

Cross Arm … Read More

Deck-of-Death BackBlast

September 27, 2016 |

There was no designated Q, so Icy Hot had the brilliant idea to tackle the Deck-of-Death before her birthday (see Joker explanation below). What she didn’t know was that it was Deck-of-Death 2.0…lots of burpees and shuffles, instead of push-ups … Read More

Daisy Duke repeat

September 23, 2016 |

It was a great turnout this morning and we ran 1.25 miles on top of the workout, woohoo!

2 laps around the track

Use weights on all exercises that you can.  3 sets 20 reps dumbbell rows in squat position. … Read More

Snake Workout

September 20, 2016 |

Leg stretch warm up

Stadium snake

Football Field drill. Sideline to Sideline, down each 5 yard marker. Sprint up yard line, side shuffle to next line, back peddle down line, Sprint up net yard line side shuffle, back peddle repeat- … Read More

10 to 1

September 15, 2016 |


10 Jump Squats, 10 Squats, 10 sec hold

9 Jump Squats, 9 Squats, 9 sec hold

Down to 1


10 jump lunges, 10 lunges (switch legs), 10 pulses (each leg)

9 jump lunges, 9 lunges (switch legs), 9 … Read More

Are you ready for some football Backblast

September 13, 2016 |

It was a long weekend of football watching (JV game Thursday, slinging sodas in the concession stand for the Varsity Game Friday, College football on Saturday, and NFL on Sunday)….so with that in mind, we brought back the “Are you … Read More

Harbison 50k Pre-Blast

September 12, 2016 |

Do you like to run? Have you ever thought about completing a trail ultra-marathon? Here is your chance to race one of the southeast’s most popular early season 50K races! Time to take those miles off the streets and into … Read More