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FiA is Females In Action | January 17, 2017

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Greenville (NC)

Around the World

January 14, 2017 |

We were 11 strong this morning (including 2 FNG’s) and were happy that the snow and ice from the previous weekend was gone.

The Warm Up

10 Hackey Sacks

10 Toy Soldiers

10 Arm Circles (Forward and Back)

10 Butt … Read More

FiA is 4 at Happy Hour

January 11, 2017 |

Our PAX have not been able to post since last week due to the ice. We were happy for some good weather tonight at Happy Hour! FiA is 4 this week and the ENC region has been going strong for … Read More

Snow day homework

January 9, 2017 |

The roads were very icy; the temp was 12 (yuck); the snow hadn’t quite fallen yet–We didn’t want to take a risk of anyone getting hurt on the way to a FiA workout…so I decided to bring the workout into … Read More

Dirty Dozens at Happy Hour

January 8, 2017 |

My apologies for not doing the past 2 BBs in a timely fashion!! That thing called life has been getting the best of me the past few weeks.

We only have one evening AO and I am so happy that … Read More

30 seconds work, 10 seconds rest!

January 3, 2017 |

3 Pax and 1 FNG joined me this morning to get in a workout before the rain!  I knew there was a good chance of thunderstorms this morning so my workout was under the picnic shelter, but the rain held … Read More

NYE Beatdown #FIA ENC

January 3, 2017 |

It was a cold morning but we did it!

Warmup in Cadence: 10 tunnels, 10 windmills. 5 burpees and 10 toy soldiers

Mosey to rock pile and get a heavy rock

The Thang:

Five and Dime

  1. 5 spidermans/10 JJ … Read More

Happy New Year!

January 2, 2017 |

Where was everybody?!?  So many people said they were going to come this morning, but Kazoo and Dealer were the only ones who braved the rain.  I was rolling in hot, but could see them under the picnic shelter because…WE … Read More

NYE beat down

December 31, 2016 |

It was a bit too cold for my liking but we had a lot of work to do on this New Year’s Eve…

Warm up:

From the picnic table: run to the fence and back

5 burpees

10 pushups

15 … Read More

One the 1st day of Christmas, Southpaw gave to me…

December 27, 2016 |

It’s Christmas Eve so of course we are going to celebrate the holiday with a tail-kicking rendition of the 12 Days of Christmas.  Here we goooooooo……

  1. 30 sec plank
  2. Jump squats
  3. HR push ups
  4. Star jumps
  5. Burpees 🙂
  6. Mtn … Read More

“I Won’t Be Able to Feel My Legs After This”

December 27, 2016 |

It was AMAZING weather for burning Christmas calories this morning! 5 Pax killed it!

Warm Up:

10 Windmills IC

25 JJ

The Thang:

11’s:

  • full sit ups
  • run to the second tree
  • forearm plank position to full arm plan … Read More

The Twelve Days of Christmas

December 21, 2016 |

We were a small but mighty group tonight as we did a twelve days of Christmas workout.

The Warm Up

12 Butt Kicks

12 Toy Soldiers

12 Wind Mills

12 Pike Stretches

12 Arm Circles (forward and back)

The Thang

Read More

30 Rock Steady #FiA ENC Greenville #BetterTogether #StrongerTogether

December 19, 2016 |

It was a cold Saturday morning but we ROCKED it!

Warmup: In cadence, 10 windmills, 10 tunnel though, and 10 toy soldiers

Mosey to rock pile and grab a fairly heavy rock

The Thang: 30 reps of each move then … Read More

Ring of Fire and Elbow Tag

December 10, 2016 |

Warmed up starting at 28 degrees with some jumping jacks, high knees and stretching. Ran some suicides in the parking lot with four cars spaced out a wee bit. And then jumped into a Ring of Fire for some fellowship … Read More

“The Murph”

December 10, 2016 |

It was a chilly 27 degrees with 6 PAX met this morning to get their sweat on.

Warm Up

10 Toy Soldiers

10 Hackey Sacks

10 Pike Stretches

10 Butt Kickers

The Thang

1 mile run

100 crunches

200 push … Read More

The Scripted Q

December 7, 2016 |

I cant take credit for most of this one, but I did Q it. This was Southpaws doing!

 

21-15-9

Burpees

Squat Thruster with rock

2 Rounds to the second tree from sidewalk

Bear Crawl out on the way back … Read More

“Oh man… that one hurt”

December 6, 2016 |

When I went to bed the forecast said 90% chance of rain at 5:30 and when I woke up it said 10% chance… PTL! 4 PAX posted. It never rained and the weather actually felt great after we got moving … Read More

Circuit Breaker FIA ENC Greenville

December 5, 2016 |

I had a new workout that I really wanted to try on the par course equipment. It went pretty well…still a great workout!

Warmup: In cadence: 10 High Knees, 10 Windmills

Mosey to par course equipment

The Thang: 3 rounds … Read More

Psst…Got a minute?! FIA ENC Greenville

December 2, 2016 |

Today we had 2 FNG’s! The guys were out there as well and it was so dark that a couple of them thought they were with us doing abs. So funny! We were obstacles for each other for sure!

Warm-up: … Read More

The Change-Up: Crossfit Style FIA ENC Greenville #BetterTogether #StrongerTogether

December 1, 2016 |

Warm-up: 10 Windmills in Cadence/10 Tunnels in Cadence/10 JJ

The Thang: 50 full situps

50 squats (down the sidewalk-right leg)

50 crunches

50 squats (down the sidewalk-left leg)

50 walking lunges

50 bicycle crunches

50 burpees (yep!)

25 push-ups

50 … Read More

The name game!

November 30, 2016 |

The weather was AMAZING on Tuesday morning for our workout, much warmer than the past few weeks!  There were 5 ladies out there for a few rounds of the name game!

Warm up:

  • 20 high knees
  • 15 windmills (IC)
  • Read More