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FiA is Females In Action | August 20, 2017

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Guns, Buns and Abs Pyramid

August 19, 2017 |

Minnie Moo had the Q this a.m. 4 PAX including 1 FNG. EC run beforehand for 1 of the PAX as well. The temp wasn’t too warm yet but the humidity combined with the number of reps completed, had us … Read More

Keep It 100

August 18, 2017 |

100 was the theme of the day. 100 burpees. 100% humidity. Let’s go.

3 FiAs and 1 FNG.


Quick cardio warmup with jumping jacks, toe touches, side lunges in cadence.


  • 15 burpees
  • 40 australian mountain climbers (basically … Read More

Triple Down 2017 (convergence with F3 Raleigh)

August 15, 2017 |

The TRIPLE DOWN 2017! 

What This is a convergence with F3 Raleigh to celebrate 3 years of FiA Raleigh.  The Triple Down consists of the three Saturday workouts at Brier Creek.  F3 Quickhatch (Ruck), F3 Weekend Crick … Read More

Happy (belated) birthday Q!

August 14, 2017 |

Warm Up: 10 gm oyo 10 chain breakers ic 10 each toy soldiers oyo

Run to island parking lot

32 squats Run to next island 32 push ups Run to last island 32 jj Wall sit 32 secs Repeat jj, … Read More

Cary is Official

August 12, 2017 |

What a great morning for FiA Cary expansion! The sun was out, grass was wet, 98% humidity, and the forecast of rain was nowhere to be seen. AND today is Co-Q Belle’s 30th birthday!!! We had 32 pax + 1.5 … Read More


August 10, 2017 |

We are excited to announce the first official Cary Expansion workout this Saturday. To support the local expansion, Raleigh WILL NOT HOLD Saturday Flight Deck at Brier Creek. In addition, it is my lovely co-Q Belle’s very special birthday (you … Read More

Park Bench Workout

August 8, 2017 |

Cooler temps have been so nice. It didn’t take long to get warmed up on this one and the 3 PAX all agreed to be hurting a few days later.

Warm Up: (Using the long sidewalk in front of the … Read More

2 Year Anniversary at the Terminal

August 4, 2017 |

For this year’s anniversary, we did a re-run of my first workout and Gun Show’s first Q on 8/1/15. My F3 hubs claims it only took him a year to convince me to join the group (I think it was … Read More