October 13, 2017


The TRIPLE DOWN 2017 is one day away!!!!  What This is a convergence with F3 Raleigh to celebrate 3 years of FiA Raleigh.  The Triple Down […]
October 1, 2017

Our First FiAversary!!

FiA of the Pines celebrated our launch with 21 PAX (1 FNG)! I did a throwback to our very first workout with Popeye and Hemingway and […]
September 25, 2017

squeeze a lot into 45 min.

Four PAX is plenty for a partner workout!   warm-up: jog one lap around park all of the following done in cadence: one two three 1, […]
September 2, 2017

pyramid (with lots o’ rest?)…next time I’ll show no mercy

Borrowed this workout from Pepper, with some adjustments. Sketch said she really liked this structure! Advice: bring gloves. Also, could be good to write out the […]
September 2, 2017

Back To School!

Twelve PAX got #bettertogether with a back to school workout inspired by FiA Greensboro. It was humid and foggy, and we got dirty and sweaty, but […]
August 25, 2017

Death by Dodge Ball with a side or arms

Warm up 15 each: arm circles, jumping jacks, wall push ups 1 minute of each 20 sec inbetween: V-raise, cresent lunge with row, bent over reverse […]
August 17, 2017

Plank Pyramids

Eight sweaty PAX completed two plank pyramids this morning. The humidity was somewhere around 300% and we felt every bit of it! As an added bonus, […]
August 12, 2017

Make it rain!

8 PAX got together for a HIIT workout with about 2 trillion percent humidity. It wasn’t raining although it looked like we had been through a […]
August 10, 2017

Getting our backs back!

Ten awesome PAX gathered to work on an area we often miss: our backs. Sturdy backs make sturdy PAX, so we did the following strength exercises: […]
August 3, 2017

So much for that cold snap…

Eleven PAX gathered on this hot, humid morning at the Sandhurst Park to get #bettertogether with promises of strengthening their pelvic floors. Apparently, that is highly […]
August 3, 2017

HIIT Pyramid – AKA “Really, Pepper????”

14 PAX gathered at The LaunchPad to get the burn on. It rained on us all as we were driving in, but cleared up and left […]
July 25, 2017

July 25, 25, 25 in 45

So today is the 25th day of the month…nothing really special about it but…I decided why not 25 exercises, 25 reps, 25 laps all in 45 […]