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FiA is Females In Action | June 26, 2017

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Look out for the car!

June 14, 2017 |

We had a small group for Stampede this morning, and it was a beautiful morning to head outside.

Warm up:

25 jumping jacks

10 windmills

jog the big ramp up and back

Then we did 3 rounds of exercises (one … Read More

Java’s goat rodeo

June 13, 2017 |

I say it every time I Q at Flight Deck–but there is a huge difference between a 45 min workout and an hour long workout. Those 15 mins get me. every. time.

We started strong with a jog to the … Read More

Back to Stampede!

June 8, 2017 |

It’s been a few months since I’ve visited Stampede…good to see old and new friends!


Warm Up-

Run upstairs to the top deck, no need to hang out in the muggy bottom deck.

25 JJs IC

10 Chain Breakers … Read More

Beep Beep!

June 7, 2017 |

9 FiAs and 4 FNGs met to do some work on a Saturday morning.


The Thang

   1. The Beep Test

Brought back from F3 Greensboro (by word of mouth) is the beep test (available on YouTube). Place 2 cones … Read More

Roll the Die

June 5, 2017 |

4 PAX to start off our June workouts. We met at the playground for a game. I had several new exercises saved so this was a great way to introduce them.

Warm Up: 15 IC Dynamic Chest Stretch (touch palms … Read More

21 Gun Salute with Paper Plates

June 1, 2017 |

We at FiA Rolesville have been slacking at posting our backblasts. Lots of Q’s to go around so we will try to do a better job of posting in the future even if it means me stealing the workout from the … Read More

The 50 rep (well one 100) workout

May 31, 2017 |

FiA Raleigh did a grab bag of reps workout this past Tuesday. All exercises were set to the tune of 50 reps. Every 2 sets we did 10 push ups.

10 push ups 50 – Rock shoulder taps 50 – … Read More

Blister Sisters!

May 31, 2017 |

What happens when you wear loose fitting gloves (and share your equally loose fitting spare pair with your FiA buddy)? You wind up with an awesome Blister Sister! Not sure if Java feels the same way about this as I … Read More